Name: Tofu & Watercress Salad with Mango & Avocado
Total time: 20 min
Ingredients: .25 cup extra-virgin olive oil; .25 cup red-wine vinegar; 1 teaspoon honey; 1 teaspoon Dijon mustard; .25 teaspoon salt; .5 teaspoon ground pepper; 8 cups lightly packed trimmed watercress and/or mixed salad greens; 1 cup Honey-Balsamic Roasted Tofu (see Associated Recipe); .5 ripe avocado, sliced; .5 cup chopped fresh mango; .5 cup sliced red bell pepper; .25 cup thinly sliced red onion; .25 cup thinly sliced radishes; .25 cup chopped fresh cilantro; 2 teaspoons sesame seeds

Tofu & Watercress Salad with Mango & Avocado

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This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. Salad ingredients like mango and avocado add tangy flavor and creamy texture to bring the dish together and level up your green salad or vegetable salad repertoire.

Breana Lai Killeen, M.P.H., RD

Updated on October 5, 2022

Tofu & Watercress Salad with Mango & Avocado — Photo: Eva Kolenko

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free High Fiber Low Carbohydrate Low-Calorie Nut-Free Vegetarian

Jump to Nutrition Facts

Ingredients

¼ cup extra-virgin olive oil
¼ cup red-wine vinegar
1 teaspoon honey
1 teaspoon Dijon mustard
¼ teaspoon salt
½ teaspoon ground pepper
8 cups lightly packed trimmed watercress and/or mixed salad greens
1 cup Honey-Balsamic Roasted Tofu (see Associated Recipe)
½ ripe avocado, sliced
½ cup chopped fresh mango
½ cup sliced red bell pepper
¼ cup thinly sliced red onion
¼ cup thinly sliced radishes
¼ cup chopped fresh cilantro
2 teaspoons sesame seeds

Directions

Whisk oil, vinegar, honey, mustard, salt and pepper in a small bowl.
Arrange watercress (or greens), tofu, avocado, mango, bell pepper, onion and radishes in 4 bowls. Serve drizzled with the dressing and sprinkled with cilantro and sesame seeds.

Associated Recipe

Honey-Balsamic Roasted Tofu

Nutrition Facts (per serving)

308	Calories
24g	Fat
14g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 308
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 4g	14%
Total Sugars 8g
Protein 11g	22%
Total Fat 24g	31%
Saturated Fat 3g	15%
Vitamin A 3111IU	62%
Sodium 480mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.