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!

Suitable for 

Find more recipes to suit your goal.

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here.  Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.