Tofu salad with salmon and arugula

Tofu Salad with Salmon and Arugula – An Explosion of Flavors!

Preparation time: 15 minutes
Total time: 15 minutes
Servings: 2

I present to you a surprising recipe, full of freshness and flavor, perfect for a casual lunch or a quick dinner. The tofu salad with salmon and arugula is not only delicious but also healthy, bringing together ingredients that complement each other perfectly. Tofu, often an underestimated ingredient, becomes the star of this recipe, while the smoked salmon adds a sophisticated touch. Let’s get started!

A Brief Story about Tofu

Tofu is a food that has gained popularity over the years, appreciated not only in vegetarian or vegan diets but also by those looking to diversify their meals. Made from soy milk, tofu is an excellent source of protein, with a low calorie content. It is versatile and can be used in various dishes, from salads and soups to desserts. And when combined with smoked salmon and arugula, the magic begins!

Ingredients

- 50 g tofu cheese (preferably organic for better taste)
- 50 g smoked salmon, cut into thin strips
- A handful of fresh arugula
- A handful of young sorrel (for a subtle flavor)
- 1 red bell pepper, diced
- 2-3 tablespoons extra virgin olive oil
- 1-2 tablespoons balsamic vinegar
- 1 pinch of brown sugar (to balance the acidity)
- Salt and freshly ground pepper, to taste

Necessary Utensils

- A large bowl for mixing
- A sharp knife for cutting ingredients
- A spoon for mixing the dressing

Step by Step

1. Preparing the Tofu: Start by cutting the tofu cheese into cubes of about 1 cm. If the tofu is too wet, you can lightly dry it with a paper towel to prevent a watery salad. Season the tofu cubes with salt, pepper, and a little olive oil. This step is essential to add flavor to the tofu.

2. Preparing the Ingredients: Dice the red bell pepper into small cubes, and you can leave the smoked salmon in strips. The arugula and sorrel can be added whole, giving a fresh look to the salad.

3. Mixing the Ingredients: In the large bowl, add the tofu, smoked salmon, red bell pepper, arugula, and sorrel. Gently mix to avoid breaking the delicate ingredients.

4. Preparing the Dressing: In a small bowl, combine the olive oil, balsamic vinegar, brown sugar, salt, and pepper. Mix well until the dressing is homogeneous. Here you can adjust the amount of balsamic vinegar according to your taste; if you like a sweeter note, feel free to add a bit more sugar.

5. Finalizing the Salad: Pour the dressing over the salad and gently mix so that all the ingredients are well coated.

6. Serving: The salad is ready! You can serve it immediately to enjoy the freshness of the ingredients. A great idea is to pair it with a slice of toasted bread or croutons for added texture.

Practical Tips

- Choosing Tofu: Choose silken tofu for a smoother texture or firm tofu for a heartier salad. Organic tofu is an excellent option to ensure the quality of the ingredient.
- Smoked Salmon: You can also experiment with fresh salmon, but it will require prior cooking. Smoked salmon adds an intense flavor, perfect for this salad.
- Variations: If you don't like arugula, you can use spinach or green lettuce. Additionally, adding pumpkin seeds or nuts would add a crunch and nutrients.
- Pairing with Drinks: Freshly squeezed lemonade or a light white wine pairs perfectly with this salad, bringing a pleasant contrast of flavors.

Nutritional Information

This salad is not only delicious but also packed with nutritional benefits. Each serving contains approximately:

- Calories: 250
- Protein: 18 g
- Fat: 15 g
- Carbohydrates: 10 g

Tofu provides a significant amount of plant-based protein, while arugula and sorrel are rich in essential vitamins and minerals.

Frequently Asked Questions

- Can I replace the salmon with another type of fish? Yes, tuna or sardines are excellent and pair well with the other ingredients.
- Is the salad suitable for vegans? If you omit the smoked salmon, the salad becomes vegan while retaining all the other delicious flavors.
- Can I prepare the salad in advance? It is recommended to consume it fresh, but you can prepare all the ingredients and combine them with the dressing just a little while before serving to maintain freshness.

Conclusion

The tofu salad with salmon and arugula is an excellent choice for those who want to enjoy a healthy, quick meal full of flavor. With the right ingredients and a little creativity, you can transform an ordinary lunch into a memorable culinary experience. Don't hesitate to play with flavors and textures, adapting the recipe to your tastes! Enjoy your meal!