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Healthy Crumbled Tofu Peanut Slaw | Nutrition Stripped
Eat Well Jul. 17. 2018
Salads

Crumbled Tofu Peanut Slaw

Jul. 17. 2018
Salads
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

What do you get when you mix peanut slaw with crumbled tofu? A delicious protein-packed salad and meal for lunch or dinner!

I created this recipe on a whim when I was in the mood for my routine “pad thai” recipe yet didn’t want anything hot since it’s the middle of summer in Nashville — enter in, slaw.

Cabbage and Peanut Sauce, A Delicious Combo

Cabbage is one antioxidant-rich ingredient we always have stocked in the fridge, mainly because it’s so versatile to use and gives any dish a fresh flavor, crunchy texture, and a boost of the health benefits cruciferous vegetables have. From polyphenols that help reduce inflammation in the body and protect the body against free radical damage to the fiber content for promoting healthy digestion, it’s a win!

Peanut butter is another star in this recipe with it’s slightly sweet, roasted, and nutty flavor, you can make this sauce and use it on anything! I recommend getting organic peanut butter to make this recipe with,

Peanuts are rich in B vitamins, copper, manganese, phosphorus, molybdenum, vitamin E, and of course healthy fats and protein. Peanuts are also on the list of the top food allergens so if peanuts don’t fit your lifestyle you can use cashew butter or sunflower seed butter for that same texture and nutty flavor. To read more about the health benefits of peanuts, check out this guide to make nut butter and tips on how to buy peanuts.

What Is Tofu?

Tofu is an incredibly versatile food and a complete protein that contains all amino acids. Like other soy products such as tempeh or edamame, tofu contains fiber, healthy fats, and is a great source of plant-based protein. One serving of tofu can offer up to 20g of protein depending on the source!

It’s versatile in that it easily soaks up surrounding flavors in dishes, which makes it perfect for this slaw recipe and the peanut sauce. Tofu can be found at most local grocery stores and health food stores — if you have the option for organic, I recommend opting for that when you can, and also sprouted if you can find it.

Like most of the recipes I create for you guys, it’s all about leftovers or making larger amounts of recipes so that you can make healthy meal prep work for you! There’s nothing better than having a nutritious meal ready to go for a quick lunch or dinner that tastes delicious even 3 days after you’ve made it. Just store it in an airtight glass container and enjoy it with fresh garnished like lime, cilantro, and a sprinkle of red pepper flakes for some heat.

Stripped

Plant-based protein

Included on the popular ten plant-based proteins you should be eating list, is tofu! Organic tofu along with organic tempeh can be a great way to create more meatless entrees into your recipe repertoire.

Just 1 serving of organic tofu can yield 10 grams of protein, some upwards to 15 grams of protein per serving depending on the brand.

Antioxidants

Cabbage contains antioxidants, polyphenols, that help reduce inflammation in the body and protect the body against free radical damage. It’s also a great source of vitamin C and plays a huge part in our immune system, plays a vital role in wound healing and collagen production, and it may have a role in preventing certain cancers.

Another interesting fact about cabbage is that it contains glucosinolates which can be converted into isothiocyanate (ITC) compounds which have been shown to prevent certain types of cancers including bladder, breast, colon, and prostate cancer. (4)

Fiber

Cabbage, the main vegetable used in this dish, is a great source of fiber, which is important to eat each day since it keeps is to our digestive system moving along, blood sugars balanced, aids in a healthy microbiome, and helps our body absorb nutrients.

The Recipe

Serves 8

Print

1, 15-ounce container of organic tofu (ideally sprouted), crumbled

1 tablespoon coconut oil

2 garlic cloves, minced

1/2 a head of a medium-sized cabbage, thinly sliced

1/2 cup chopped fresh cilantro

2 green onions, thinly sliced

½ cup organic creamy peanut butter (or you may use cashew butter if you’re allergic to peanuts)

3 tablespoons organic rice vinegar

Juice of 1 lime

1-2 tablespoons toasted sesame oil

3 tablespoons reduced-sodium organic tamari or other soy sauce

1 tablespoon maple syrup

1-2 tablespoons finely grated fresh ginger

Sea salt and black pepper to taste

Garnish options: fresh lime wedge, fresh cilantro, and red pepper flakes, crushed peanuts or cashews

Step 1

In a skillet on medium heat, add the coconut oil and tofu.

To crumble the tofu, hold the block of tofu in one hand in with the other gently break off small pieces of the tofu from the block. It helps to use a pinch motion with your thumb and index finger to separate the tofu so it creates a crumbled texture.

Cook the tofu in coconut oil for about 8 minutes before adding in the minced garlic. Continue to cook for another 5 minutes or until the tofu starts to get golden brown and the garlic is fragrant, not burnt. Once it’s cooked, take off the heat and let it cool to room temperature.

Step 2

In the meantime, while the tofu is cooking, in a small mixing bowl combine all ingredients for the peanut sauce until smooth, set aside.

Step 3

In a large mixing bowl with the thinly sliced cabbage, pour the cooked tofu on top, then pour the peanut sauce on top of that. Give it a good stir until everything is coated well.

If the peanut sauce is a little thick, just add a couple tablespoons of hot water to loosen it up.

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to 5 days. Enjoy for a quick dinner or lunch on the go.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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