Lemon-Sumac Tofu & White Bean Salad
Lunch · Mediterranean · Ready in 14 min · Serves 2
Seared tofu and cannellini beans tossed cold with cucumber, tomato and a lemon-sumac dressing. 36g of plant protein in under fifteen minutes.
Per serving
- Calories
- 493
- Protein
- 36 g
- Carbs
- 40 g
- Fat
- 21 g
- Fibre
- 13 g
Vitamins and minerals, % of a day’s needs
- Iron42%
- Vitamin D0%
- B120%
- Zinc32%
- Magnesium37%
- Omega-327%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 300 g Firm tofu
- 240 g Cannellini beans (tinned)
- 150 g Cucumber
- 150 g Cherry tomatoes
- 50 g Red onion, finely sliced
- 20 g Fresh parsley, chopped
- 30 ml Lemon juice
- 1 tbsp Olive oil
- 2 tsp Sumac
- 1 tsp Salt
Method
- 1
Pat the 300g of firm tofu dry with a tea towel and cut it into cubes roughly the width of a thumb.
- 2
Cook the tofu in 1 tbsp olive oil in a frying pan over medium-high heat for 5 minutes, turning once, until the outsides are firm and lightly coloured.
- 3
Take the pan off the heat and stir through 30ml lemon juice, 2 tsp sumac and 1 tsp salt so the tofu drinks the dressing as it cools.
- 4
Cut the 150g cucumber into half-moons, halve the 150g of cherry tomatoes and slice the 50g of red onion as finely as you can.
- 5
Fold the 240g of drained cannellini beans and the salad through the tofu with the 20g of chopped parsley, and taste for lemon before serving.
