Grilled Tofu Salad with Avocado and Grapefruit
27 min 1 serving 430 kcal · 32.4 g proteinLevel: Intermediate
The nutritionist's note
427 kcal for 32 g of protein: 22 g from the dry-griddled tofu, 5 g from the chickpeas, 2 g from the pumpkin seeds. No added oil; the fat comes from the avocado and the seeds. 5.9 mg of non-heme iron, with the grapefruit and lemon as vitamin C sources in the same dish. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- firm tofu140 g
- grapefruit120 g
- rocket60 g
- cooked chickpeas50 g
- avocado40 g
- lemon juice15 ml
- pumpkin seeds8 g
- fresh mint5 g
Method
- 1
Press the firm tofu (140 g) for 15 minutes between two weighted plates.
- 2
Cut it into 1 cm slices and mark them for 4 minutes per side on a very hot griddle pan, with no fat, to get brown stripes.
- 3
Peel the grapefruit (120 g) to the flesh: cut off both ends, stand the fruit upright and follow its curve with the knife until no white pith is left.
- 4
Cut the segments free between the membranes over a bowl, to catch the juice that will become the dressing.
- 5
Drain the chickpeas (50 g) and toast them dry for 6 minutes in the griddle pan, until they split slightly.
- 6
Toast the pumpkin seeds (8 g) dry for 3 minutes, separately.
- 7
Whisk the caught grapefruit juice with the lemon juice (15 ml), salt and pepper.
- 8
Plate the rocket (60 g), the warm tofu, the grapefruit segments, the sliced avocado (40 g), the chickpeas, the seeds and the chopped mint (5 g), then spoon over the dressing.
Nutrition facts
per serving
| Energy | 430 kcal |
|---|---|
| Protein | 32.4 g |
| Carbohydrates | 23.8 g |
| Fat | 22.8 g |
| Fibre | 8.1 g |
| Iron | 5.5 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
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