Are you on the hunt for a refreshing and healthy meal that's both delicious and easy to prepare? Look no further! This vegan salad featuring tofu, mango, and a slightly spicy peanut butter dressing is a perfect choice. It's a delightful mix of fresh ingredients that come together to create a dish that's both nutritious and bursting with flavor.
This salad is ideal for a variety of occasions. Whether you're looking for a light lunch, a vibrant side dish at dinner, or a quick snack in the middle of the day, this recipe fits the bill. The combination of juicy mango and crunchy vegetables, paired with the creamy, spicy peanut dressing, makes every bite a satisfying experience. Plus, it's packed with nutrients to keep you energized throughout the day.
One of the best things about this salad is its flexibility. If you don't have tofu on hand, or if you prefer something different, you can easily swap it out for beans or chickpeas. These alternatives are just as delicious and provide a good source of protein, keeping the salad hearty and filling. This makes it a great option for those who like to mix things up or need to accommodate different dietary preferences.
The slightly spicy peanut butter dressing is what really sets this salad apart. It adds a rich, savory flavor without being overpowering. The heat from the spices is perfectly balanced by the sweetness of the mango and the creaminess of the peanut butter. It's a dressing that complements the other ingredients beautifully, making every bite a joy.
This salad is also incredibly easy to make. With just a few simple steps, you can have a vibrant, healthy meal ready in no time. It's perfect for those busy days when you need something quick and nutritious. Plus, it stores well in the fridge, so you can prepare it in advance and enjoy it throughout the week.
Another great aspect of this salad is its versatility. You can add or omit ingredients based on what you have available or what you prefer. For example, adding some chopped nuts or seeds can give it an extra crunch, while a handful of fresh herbs can enhance its flavor. The possibilities are endless, allowing you to customize it to your liking
This salad isn't just about taste; it's also about nutrition. The fresh vegetables provide a variety of vitamins and minerals, while the tofu (or beans/chickpeas) offer a solid dose of protein. The mango adds a touch of sweetness and is rich in vitamins A and C. Meanwhile, the peanut butter dressing not only adds delicious flavor but also healthy fats, making this salad a well-rounded meal.
So, whether you're trying to eat more plant-based meals or just looking for a new salad recipe to try, this vegan salad with tofu, mango, and spicy peanut butter dressing is a fantastic choice. It's easy to make, versatile, and packed with flavors and nutrients that will keep you satisfied and energized. Give it a try next time you need a quick, healthy meal, and enjoy the delightful combination of tastes and textures it offers.
You will need:
For 1 serving
● Choice of lettuce (I used 90 g. Iceberg lettuce (approx. two large leaves))
● 80 g. of well-ripened mango
● Cucumber (approx. 50 g.)
● ¼ small onion
● 6-7 small tomatoes
● Half of a small avocado
● Optional: fried tofu ("marinated" type, pan-fried with spices)
● Fresh coriander or parsley
● 20 g. of peanut butter without additives
● 1 teaspoon of fresh grated ginger
● 1 tablespoon of soy sauce
● 0,5 teaspoon of garlic powder
● 30 ml. water or plant-based milk without sugar
● 1 tablespoon of lemon juice
● ¼ teaspoon of ground pepper
● ¼ teaspoon of salt (or more, to taste)
Preparation
1.If using tofu, cut it into cubes or strips and fry it in oil on all sides, along with a little of your chosen spices until browned.
2.Tear or chop the salad of your choice. Chop the cucumber, mango, onion and tomatoes.
Cut the avocado in half, slice diagonally with a knife and remove with a spoon.
Enjoy!
