Spinach And Tofu Salad For Vegans

As an example of a vegan preparation with protein, vitamins and minerals, we have this recipe for spinach and tofu salad, which combines two components with many nutritional and health benefits.

The current concern for health has caused many people to choose veganism as a form of diet. In that sense, the options in the kitchen with ingredients from the vegetable kingdom are endless.

There is controversy about the advisability or not of suppressing animal proteins. The truth is that vegetables that provide protein in the diet abound, with the advantage of protecting health.

Next, we’ll look at a recipe that contains two of those meat protein substitutes: tofu and spinach.

Vegetables that contain protein

There are abundant vegetable options that add protein to the diet. In this sense, well-balanced vegan menus can provide all the nutrients that complete a good diet.

The star ingredient in this recipe, tofu, ranks first: it contains 10 grams of protein per 100 ; they are followed by quinoa, seitan, legumes and rice. Next, there are amaranth, spirulina algae, chia seeds and maca. The last two most protein foods are peas and nuts.

Along with these ingredients, there are many other vegetables that have protein similar to that provided by meat, but to a lesser extent.

Properties and benefits of tofu

Tofu or soybean curd is a food obtained industrially through soy milk. This product is obtained by artificial coagulants, after draining and pressing; It is also known as tofu and works very well as a substitute for that dairy.

Soy milk

The soy milk with which the tofu is made is obtained based on soy and water, so it preserves all the amino acids in soy, being easily digested.

In this interesting drink there are lecithin, B vitamins and isoflavones, very beneficial plant estrogens. The proteins that soy provides us are a good source of calcium, ideal for some diseases such as osteoporosis.

Benefits of tofu

Among the advantages that tofu offers us, are the following:

• It is light to digest.
• It provides us with 10 of the 20 essential amino acids required by the body.
• High protein content whose consumption does not provide many calories (just 76), or harmful lipids, or cholesterol.
• It contains a significant amount of lecithin (good for maintaining a healthy brain and liver), minerals, and calcium.

Tofu is marketed with different levels of hardness. The acquisition of the most suitable one will depend on each recipe. For example, to make this spinach and tofu salad, the hardest is required.

Properties and benefits of spinach

Spinach leaves, meanwhile, are rich in nutrients such as vitamins A, B, CE and K; they also contain iodine and antioxidants. Every 100 grams of spinach provide us with 22 kilocalories, 3.9 of proteins and 2.8 of fiber.

Spinach is abundant in iron, potassium, zinc, calcium and magnesium, in addition to providing oleic and linoleic fatty acids, which are not saturated. It supplies a significant amount of beta-carotenes.

Spinach and tofu salad recipe

This preparation is a good way to get protein in a vegan dish. The amounts are intended for two people:

Ingredients

• 3 cups of spinach (150 g)

• 100 g of hard tofu
• 10 cherry tomatoes
• 6 pickles in vinaigrette
• 3 tablespoons of water (45 ml)
• 1 tablespoon of mustard (15 g)
• A tablespoon of honey (25 g)
• 1 tablespoon of sesame oil (15 ml)
• 2 tablespoons of soy sauce (30 ml)
• 4 drops of tabasco sauce

Elaboration

1. First, the dressing is prepared by mixing and emulsifying the liquid ingredients in a container : honey, mustard, soy and tabasco sauces, sesame oil and water.
2. Then we cut the pickles finely and add them to this mixture.
3. Then we chop the tofu into small ones and soak them in the dressing for about an hour.
4. To follow, chop up the cherry tomatoes and carrots.
5.  Before finishing, gather all the ingredients and stir.
6. Lastly, serve immediately.

In this protein spinach and tofu salad you can substitute the pickles and cherry tomatoes for other vegetables, or simply add them. Everything is left to the imagination of the cook and the availability of ingredients.