Tofu Spinach Tomato Salad: Low Calorie and High Nutritional food/ Recipe

Tofu is rich in Protein and iron while spinach is a rich source of  iron as well. So combination of both will give you new High Nutritional,  low caloric and easy to make recipe . You can add Roma or cherry grape tomato, carrot to this recipe as well. I have used steamed tofu but other option is to bake tofu. Add this healthy salad in your lunch and stay fit and healthy.


1 Two cubes Tofu

2 small bunch of Spinach or baby spinach

3 tomato

4 Salt

5 Black pepper

6 Lemon

For Marinating Tofu:

  1. ·        1 tbsp vinegar

  2. ·        1 tbsp soy sauce
  3. ·        Chili powder as per your taste
  4. ·        Salt
  5. ·        Ginger-garlic-green chili paste
  6. ·        1 tbsp Extra Virgin Olive oil (Optional)

Direction to make Salad:

  • ·         In bowl, take all marinade ingredients and mix it well.
  • ·         Steam tofu for 5 minutes and Cut into cubes
  • ·        Add tofu (Steamed) in the bowl and toss it.
  • ·        Keep aside for ½ -2 hours for Marination.
  • ·        Cut tomato and Spinach of your desire shape and arrange it in a dish.
  • ·        Place marinated tofu on Spinach and decorate it in your own style.


Different Version of Marinating tofu:

You can marinate tofu in the mixture of curd, green chili-ginger garlic paste and salt. Keep aside for ½ an hour. Bake it in the oven until it turns brown. Add this tofu in the sprouted Moong for making legume salad.

Tofu is rich in protein and iron. Learn about Tofu in my previous post HERE


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