Bean & Tofu Salad

When it comes to plant-based proteins, tofu provides a high percentage of protein as well as good digestibility, meaning you will get more bioavailable protein into your system with fewer calories relative to other plant-based sources of protein.  

The tofu in this recipe provides about half the energy and most of the protein, along with a significant amount of choline, calcium, copper, iron, manganese, phosphorus and selenium.  

The green beans provide vitamins A, B1, B2, B3, B5, B6, C and K as well as folate and potassium while the tomato lifts the vitamin C.  


One serve provides 260 calories, 16 g protein, 16 g fat, 12 g of net carbs and P:E = 0.6.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 250 g green beans, top and tailed
  • 200 g tofu, cut into 2 cm cubes
  • olive oil spray for frying
  • 10 cherry tomatoes, quartered
  • 2 spring onions, chopped whites and greens
  • 10 almonds, dry toasted
  • 1 tbsp olive oil
  • 1 tsp balsamic vinegar
  • Salt and pepper


  • Place beans in a microwave proof bowl with lid. Add 1/4 cup of water and cook with lid on for 3 – 4 minutes.
  • Drain the hot water from the beans and add cold water, let them sit in the cold water to refresh.
  • Heat a fry pan to medium heat and spray with olive oil, pan fry the tofu on all sides until golden.
  • Drain the water from the beans.
  • In a serving bowl combine all the ingredients and toss till coated.
  • Serve and enjoy!

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