This salad is very appealing as it’s fresh, filling & packed with plant-based protein. Avocado & Grilled Tofu Salad is full of crunchy vegetables, creamy avocado & smoked grilled tofu which makes it low in carbs & diabetic friendly.
Ingredients (2 Servings)
For Salad
- 200 g firm tofu, pressed and cut into cubes
- 1 medium avocado, diced
- 2 cups mixed salad greens
- ½ cup cucumber, chopped
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, thinly sliced
- ¼ cup bell pepper, diced
- 1 tbsp fresh cilantro or parsley
- 1 tsp olive oil for grilling
For Dressing
- 1 tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- ½ tsp garlic, minced
- ½ tsp dried oregano
- Salt and black pepper, to taste
- Optional: pinch of chili flakes
Step-by-Step Instructions
Step 1: Prepare the tofu
- Pat the tofu dry and cut it into bite-sized cubes. Season lightly with salt, black pepper and oregano
Step 2: Grill the tofu
- Heat a grill pan over medium-high heat and brush with 1 tsp olive oil. Grill the tofu for 3–4 minutes per side, until golden and lightly charred.
Step 3: Prepare the vegetables
- Wash and chop the greens, cucumber, tomatoes, bell pepper and red onion. Dice the avocado just before assembling.
Step 4: Make the dressing
- Whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt and pepper.
Step 5: Assemble the salad
- Add the greens and vegetables to a large bowl. Add the avocado and grilled tofu.
Step 6: Dress and serve
- Drizzle with the lemon dressing and toss gently. Serve immediately while the tofu is still warm.
Nutritional Information (Per Serving) (Approximate Values)
- Calories: ~ 350 kcal
- Protein: 9 g
- Carbohydrates: 16 g
- Fats: 24 g
- Fiber: 7 – 8 g
Nutrition values are estimates and can vary depending on the exact ingredients and brands used.
Glycemic Index (GI) Considerations
- The salad is low in rapidly digestible carbohydrates and contains substantial fiber, fat and protein.
- Avocado and tofu have minimal impact on blood glucose compared with many carbohydrate-dense salad ingredients.
- The vegetables contribute relatively small amounts of carbohydrate while providing fiber and micronutrients.
- Combining the corn with fiber, healthy fats and vegetables can help make the overall meal more balanced than eating corn alone.
Portion Control Tips
- Keep the serving to ½ avocado per person because avocado is nutrient-dense but calorie-dense.
- Aim for approximately 100 g tofu + ½ avocado per serving.
- Use 1 tbsp olive oil for the entire salad dressing rather than pouring oil freely.
- For a more substantial meal, add a small portion of quinoa, chickpeas or another carbohydrate source and account for the additional carbohydrates.
