If you have a vegetarian friend, you may see him or her opting for tofu while you devour a juicy steak. But have you ever considered the differences in health benefits between the two dishes?

Tofu is one of many soy products, made from the curds of soybean milk. It is a great source of protein, fiber, Vitamin B, calcium, iron and omega-3 fatty acids (the good kind of fats). It also lowers blood cholesterol and can reduce the risk of certain cancers. Meats often contain cholesterol and saturated fat, so opting for tofu once in a while is a smart choice!


  • Soft tofu
  • Your favorite vegetables
(I used cabbage and carrots because I haven’t gone food shopping in a while).



  1. Chop up carrots into thin slices.
  2. Chop up cabbage into thin slices.
  3. Mix it together in a salad bowl, with the other vegetables you wish to include.
  4. Cut the tofu into smaller pieces and gently lay it on top of the vegetables.



Serving Size: 2


  • 2 tablespoons of soy sauce
  • 1 teaspoon of Dijon mustard
  • 1.5 tablespoons of vinegar (preferably apple cider vinegar)
  • 1 teaspoon of lime or lemon juice
  • ½ teaspoon of ground ginger
  • ½ teaspoon of pepper
  • 1.5 teaspoons sugar
  • ½ teaspoon of sesame seeds (optional)



  1. Mix all the ingredients together in a jar.
  2. Add 3 tablespoons of water.
  3. Close the lid and shake well.
  4. Apply the dressing to the salad. You may have to mix the salad around a bit for the dressing to seep into the tofu.

You’ve got yourself a light and healthy lunch!

Categories: Recipes, Savory

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