Sweet Potato & Pumpkin Salad With Tofu Dressing

May 27, 2023May 27, 20230 3
Sweet Potato & Pumpkin Salad With Tofu Dressing is a healthy and filling vegetarian salad.
in Salad

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

150 g sweet potatoes ( purple one )
150 g Japanese pumpkin
30 g cherry tomatoes
30 g red onions
30 g cucumbers
150 g romaine lettuce
150 g red leaf lettuce
250 g tofu ( Beancurd )
100 ml plain yogurt
100 ml skim milk
3 g salt
3 g black pepper

Nutrision Information

Servings Per Recipe
2
Calories
368
Sugar
14g
Fat
12g
Sweet Potato & Pumpkin Salad With Tofu Dressing is a nutritious and flavorful vegetarian salad that is perfect for a healthy lunch or dinner. This salad is packed with colorful vegetables that are roasted to perfection and tossed with a creamy tofu-based dressing. The sweet potatoes and pumpkin add a natural sweetness to the salad, while the cherry tomatoes and red onions provide a pop of flavor. The salad greens add a fresh and crisp texture, making this dish both satisfying and refreshing. The dressing is made with tofu, yogurt, and skim milk, making it a healthy alternative to traditional salad dressings that are high in fat and calories. Overall, this Sweet Potato & Pumpkin Salad With Tofu Dressing is a delicious and hearty meal that is sure to please even the most discerning palates.

Instructions

1.Preheat oven to 200°C.
2.Cut sweet potatoes and Japanese pumpkin into bite-sized pieces.
3.Line a baking tray with parchment paper and arrange sweet potatoes, pumpkin, cherry tomatoes, and red onions on the tray.
4.Drizzle with olive oil and sprinkle with salt and black pepper.
5.Roast vegetables in the oven for 20-25 minutes or until tender.
6.Meanwhile, place tofu, plain yogurt, skim milk, salt, and black pepper in a blender and blend until smooth.
7.Wash and chop cucumbers, romaine lettuce, and red leaf lettuce.
8.Once the vegetables are cooked, take them out of the oven and let them cool slightly.
9.In a large salad bowl, combine the roasted vegetables, chopped salad greens, and dressing.
10.Toss everything together until the vegetables and greens are coated with the dressing.
11.Serve the salad chilled or at room temperature.

PROS

This sweet potato & pumpkin salad is packed with nutrients, including vitamins A and C, fiber, and antioxidants.

The tofu dressing is a healthy source of protein and probiotics, which can aid digestion and boost the immune system.

This is a filling and satisfying vegetarian meal that is perfect for lunch or dinner.

CONS

This salad takes some time to prepare, especially if you need to roast the vegetables.

Some people may not like the taste of tofu, which is a key ingredient in the dressing.

HEALTH & BENEFITS

Sweet potatoes and pumpkin are both rich in vitamins and minerals and are known for their anti-inflammatory and cancer-fighting properties.
Tofu is a good source of plant-based protein and is associated with a reduced risk of heart disease and certain cancers.
The yogurt in the dressing contains probiotics, which can aid digestion and improve gut health.

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