Raw vegan packs a delicious crunch and freshness without destroying nutrients and energy with heat. 🔥
This tofu salad with satay sauce - aside from the buckwheat noodles - makes for a nutritious (mostly) raw vegan lunch.
Each serving provides around 400 calories, a third of your calcium, potassium and iron intake for the day, 25g of protein, 8g of fibre, and no cholesterol or trans-unsaturated fats. 💪
Make sure to use a good quality extra-firm tofu that you enjoy the flavour of - some smoked tofu is delicious!
Everything from the noodles, salad and quick pickled red onions are in this recipe - so give this tofu salad a go and trust me on this one.
A quick note on the apple cider vinegar: ensure it is raw, organic, unfiltered, or described as 'with the mother'.
'With the mother' means the bacteria that can benefit our gut are still within the vinegar keeping it - in a way - alive.
Raw, unfiltered, unpasteurised apple cider vinegar is very easy to find!
With prebiotics (raw fibre) and probiotics (miso paste and apple cider vinegar), this bowl of goodness is a treat for the gut microbiome. 💚
Raw Vegan Tofu Salad with Satay Sauce
A crunchy, fresh and delicious salad for a nutritious raw vegan lunch filled with pre and probiotics, calcium, iron, potassium and protein!
- For the salad:
- 350g extra-firm tofu, cubed
- 1 large red pepper, roughly chopped
- 1 large carrot, grated
- 1 cup spinach, chopped
- 1/2 head broccoli, roughly chopped
- For the satay sauce:
- 1.5tbsp miso paste
- 3tbsp coconut yoghurt (sugar-free, natural)
- 3tbsp peanut butter
- 1/2tsp paprika
- 1/2tsp black pepper
- For the pickled onions:
- 2tbsp raw organic apple cider vinegar
- 1 large red onion, thinly sliced
- For the noodles (optional for those exclusively raw)
- 3 cloves garlic, crushed
- 250g buckwheat noodles, cooked
- Start by making the pickled onions by combining the sliced red onions with the cider vinegar and setting aside.
- Combine the ingredients for the satay sauce and stir vigorously to mix in the miso - add small amounts of water until you have a sauce consistency you like.
- Combine the cooked noodles with the crushed raw garlic, optionally season to taste.
- Start plating up by making your first layer - I start with the garlic noodles.
- Combine the salad ingredients in a large bowl and add to the plate as your next layer.
- Top with the satay sauce and garnish with the red pickled onions.
- Serve and enjoy!
- Nutrition per serving:
- Calories: 408
- Protein: 25g
- Fibre: 8g
- Iron: 5.5mg
- Vitamin C: 170mg
- Calcium: 434mg
- Cholesterol: 0mg