This plant-based version of the Italian-inspired salad is super succulent with plenty of fat from olive oil.
The tofu provides most of the protein along with choline, folate, copper, manganese and phosphorus.
A dollop of tahini brings a Mediterranean twist along with copper, phosphorus, calcium and iron.
The spinach adds folate, potassium and vitamin K1, while the tomato boosts vitamins A and C.
Scorecard
- Diet Quality Score = 58%
- Satiety Index Score = 22%
- Protein % = 15%
- P:E ratio = 0.3
Macros
One serving provides 375 calories, 14 g of protein, 31 g of fat, and 11 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 100 g tomato, thinly sliced
- 1 tbsp pine nuts, toasted
- 20 g spinach
- Drizzle of olive oil
- Salt and pepper
- 100 g tofu
TAHINI MAYO
- 1 tbsp tahini
- 1 clove crushed garlic;
- Juice of half a lemon
Directions
- Place the sliced tomato on the plate.
- Mix the tahini mayo ingredients together, adding a little water to loosen if needed.
- Dollop some on each tomato.
- Sprinkle over the pine nuts.
- Place spinach leaves in the centre.
- Heat a non-stick pan to medium heat and add the tofu. Cook on both sides until golden.
- Place tofu on the bed of spinach.
- Drizzle over olive oil and sprinkle with salt and pepper.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised satiety reports, check out the Macros Masterclass.
