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Butternut Squash Tofu Salad With Toasted Hazelnuts

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.55

$1.55 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan salad
spoonacular Score:94%

Spoonacular Score: 94%

 

Butternut Squash Tofu Salad With Toasted Hazelnuts might be just the main course you are searching for. For $1.55 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 269 calories, 12g of protein, and 12g of fat each. Head to the store and pick up pepper, onions, lemon juice, and a few other things to make it today. To use up the salt you could follow this main course with the Apple Turnovers Recipe as a dessert. Only a few people made this recipe, and 1 would say it hit the spot. It is a good option if you're following a gluten free and vegan diet. From preparation to the plate, this recipe takes approximately 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 93%. This score is awesome. Try Butternut Squash Noodles with Toasted Hazelnuts and Crispy Sage, Butternut Squash Salad with Hazelnuts, and Harvest Kale Salad with Roasted Acorn Squash, Toasted Hazelnuts, and Apple-Cinnamon Vinaigrette for similar recipes.

Ingredients

Servings:
0.5 tsps
0.5 tsps black pepper
black pepper
1
1  whole butternut squash
whole butternut squash
14 oz
14 oz extra firm tofu
extra firm tofu
0.25 tsps
0.25 tsps lemon juice
lemon juice
0.5 cups
0.5 cups raw nuts
raw nuts
1
1  whole red bell pepper
whole red bell pepper
0.5
0.5  whole red onions
whole red onions
1 tsp
1 tsp rosemary leaves
rosemary leaves
some
some salt
salt
0.5 cups
0.5 cups water
water
0.5 tsps black pepper
0.5 tsps
black pepper
1  whole butternut squash
1
whole butternut squash
14 oz extra firm tofu
14 oz
extra firm tofu
0.25 tsps lemon juice
0.25 tsps
lemon juice
0.5 cups raw nuts
0.5 cups
raw nuts
1  whole red bell pepper
1
whole red bell pepper
0.5  whole red onions
0.5
whole red onions
1 tsp rosemary leaves
1 tsp
rosemary leaves
some salt
some
salt
0.5 cups water
0.5 cups
water

Equipment

baking paper
baking paper
baking sheet
baking sheet
paper towels
paper towels
sauce pan
sauce pan
bowl
bowl
oven
oven
baking paper
baking paper
baking sheet
baking sheet
paper towels
paper towels
sauce pan
sauce pan
bowl
bowl
oven
oven


Instructions

  1. Preheat oven at 370 degree Fahrenheit. Prepare 2 cookie sheets with a liner/parchment paper.
  2. In one cookie sheet spread the tofu pieces and in another cookie sheet spread the hazelnuts.
  3. Put the cookie sheets in the oven and bake. Bake hazelnuts for 5-7 minutes and tofu for 20 minutes.
  4. In the meantime combine water and squash in a saucepan. Cover and boil for 5 minutes or until the squash pieces are soft.
  5. When the squash is boiled let it cool for a while and grind into a smooth paste.
  6. In a bowl combine salt, black pepper, rosemary, lemon juice and squash puree and keep it aside.
  7. When the hazelnuts are done take it out of the oven and let the tofu cook in the same oven. Let the nuts cool and rub gently between palms or with paper towel to remove the skin.
  8. Once the tofu is cooked for 20 minutes or until very light golden brown in color take it out from the oven.
  9. In salad bowl combine all the ingredients and mix gently so that the tofu retains its shape.
  10. Garnish with more hazelnuts and/or rosemary and serve immediately.
  11. This salad tastes great when warm but can be served at room temperature also.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.54
Ingredient
½ teaspoons black pepper
1 whole butternut squash
14 ounces extra firm tofu
½ cups raw nuts
1 whole red bell pepper
½ whole red onions
1 teaspoon rosemary leaves
Price
$0.03
$1.65
$2.69
$0.87
$0.60
$0.18
$0.15
$6.18

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
262 Calories
12g Protein
11g Total Fat
31g Carbs
100% Health Score
Limit These
Calories
262
13%

Fat
11g
18%

  Saturated Fat
1g
10%

Carbohydrates
31g
11%

  Sugar
6g
8%

Cholesterol
0.0mg
0%

Sodium
269mg
12%

Get Enough Of These
Protein
12g
26%

Vitamin A
20876IU
418%

Vitamin C
78mg
95%

Manganese
0.82mg
41%

Magnesium
137mg
34%

Copper
0.58mg
29%

Potassium
1009mg
29%

Fiber
6g
26%

Phosphorus
251mg
25%

Vitamin B6
0.46mg
23%

Vitamin B1
0.33mg
22%

Vitamin E
3mg
21%

Folate
76µg
19%

Iron
3mg
19%

Vitamin B3
3mg
18%

Calcium
144mg
14%

Zinc
1mg
11%

Vitamin B5
1mg
11%

Vitamin B2
0.14mg
8%

Vitamin K
3µg
4%

Selenium
1µg
2%

covered percent of daily need

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