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Smart Blueberry-Dressed Tofu Salad
20-MIN MEAL
Veggie
Quick
Under 50g of Carbs
Smart Blueberry-Dressed Tofu Salad

with Almond Pralines

5 min
Difficulty: 2/3
American

This summery salad is simple and tasty any time of the year! Mixed greens are tossed with a stellar blueberry vinaigrette, while pan-fried tofu brings a filling protein hit. Plus who can say no to sweet and crunchy almond pralines to top things off?! Smart is based on a per serving calculation of the recipe's kilocalorie and carbohydrate amount.

Allergens

Almonds
Sulphites
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish

Utensils

Measuring Spoons
Large Bowl
Small Bowl
Large Non-Stick Pan
Whisk

Tags

Veggie
Quick
Under 50g of Carbs
Under 650 Calories
Quick Prep
Ingredients
Tofu

Tofu

1 unit(s)

Spring Mix

Spring Mix

113 g

Gala Apple

Gala Apple

1 unit(s)

Balsamic Vinegar

Balsamic Vinegar

1 tbsp

Whole Grain Mustard

Whole Grain Mustard

1 tbsp

Blueberry Jam

Blueberry Jam

2 unit(s)

Garlic Salt

Garlic Salt

1 tsp

Almonds, sliced

Almonds, sliced

28 g

Oil

Oil

2.5 tbsp

Pepper

Pepper

0.125 tsp

Sugar

Sugar

1 tbsp

Salt

Salt

0.125 tsp

Preparation
1
Make almond pralines

  • Heat a large non-stick pan over medium-low heat.
  • When hot, add almonds, 1 tbsp (2 tbsp) sugar and 1/2 tbsp (1 tbsp) water to the dry pan.
  • Toast, stirring often, until almonds are golden-brown and coated in caramel glaze, 3-4 min.
  • Carefully arrange almond pralines on a plate in a single layer. (NOTE: Be careful; caramel will be hot! Do not touch pralines until cool.)
  • Sprinkle a pinch of salt over top.

2
Cook tofu

  • Meanwhile, pat tofu dry with paper towels.
  • Cut in half, parallel to the cutting board. (NOTE: You will have 2 square tofu "steaks" per block.)
  • Season with garlic salt and pepper.
  • When almond pralines are done, reheat the same pan over medium.
  • When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu.
  • Pan fry until golden, 2-3 min per side.

3
Prep and make vinaigrette

  • While tofu cooks, core, then cut apple into 1/2-inch pieces.
  • Add vinegar, blueberry jam, mustard, 1 tsp (2 tsp) water and 2 tbsp (4 tbsp) oil to a small bowl.
  • Season with salt and pepper, to taste, then whisk to combine.
  • When tofu is done, add spring mix to a large bowl.
  • Drizzle half the blueberry vinaigrette over top, then toss to coat.

4
Finish and serve

  • Thinly slice tofu.
  • Divide salad between plates. Top with apples, then tofu. 
  • Drizzle remaining blueberry vinaigrette over top. 
  • Sprinkle with almond pralines

5
Modularity step (under step 2)

If you've opted to get tofu, pat dry with paper towels. Cut in half, parallel to the cutting board. (NOTE: You will have 2 square tofu "steaks" per block.) Season in the same way the recipe instructs you to season the chicken breasts. Pan-fry tofu until golden, 2-3 min per side. Plate in the same way the recipe instructs you to plate the chicken breasts.

Nutrition per serving

560

kcal

Calories

34

g

Fat

4.5

g

Saturated Fat

42

g

Carbohydrate

30

g

Sugar

6

g

Dietary Fiber

21

g

Protein

0

mg

Cholesterol

850

mg

Sodium

0

g

Trans Fat

450

mg

Potassium

600

mg

Calcium

4

mg

Iron

Smart Blueberry-Dressed Tofu Salad
20-MIN MEAL

with Almond Pralines

2/3
Veggie
Quick
Under 50g of Carbs
Under 650 Calories
Smart Blueberry-Dressed Tofu Salad
20-MIN MEAL

with Almond Pralines

5 min 2/3
Veggie
Quick
Under 50g of Carbs
Under 650 Calories
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