Roasted vegetable and tofu salad
A warm salad combining fresh lettuce with oven-roasted courgette, aubergine and red pepper, cooked potato, feta cubes and firm tofu marinated and seared in a pan. A great way to use leftover roasted vegetables; cooked vegetables can be easier to digest for some people, and the dish provides complete plant protein.
At a glance
- DifficultyEasy
Allergens
- Dairy
- Soya
Who this recipe is for
A warm, plant-based dish with cooked vegetables and soy protein, suitable for a vegetarian diet or a weight-loss menu.
Ingredients
Step by step
- Wash the courgette, aubergine and red pepper, cut them into strips or slices and roast them in the oven with a few drops of oil, together with the potato wedges, until tender; leave to cool slightly.
- Cut the firm tofu into cubes and sear it in a pan with a few drops of oil until golden on the outside.
- Wash, dry and chop the lettuce, then arrange it as the base of a large serving dish.
- Arrange the warm roasted vegetables and potato pieces on top.
- Add the golden tofu cubes and crumble the feta over the salad.
- Drizzle with extra-virgin olive oil and a pinch of herbes de Provence before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For a 100% vegan, dairy-free version
Leave out the feta or replace it with fermented tofu, nutritional yeast flakes or chopped black olives.
If you do not have tofu
You can replace it with grilled chicken cubes, hard-boiled egg or fresh goat’s cheese.
To vary the vegetables with the seasons
You can add sliced mushrooms, roasted red onion or oven-baked squash cubes.
What it provides
Roasting the vegetables (courgette, aubergine and pepper) softens their fibre, which may make them easier to digest for people who find fully raw salads difficult to tolerate. Tofu provides readily digestible, complete plant protein and is low in saturated fat; feta adds calcium. The roasted potato supplies complex carbohydrates for lasting satiety, making a balanced meal according to the plate method.
The dietitian's tip
This recipe is ideal for batch cooking: if you roast a large tray of vegetables at the weekend, you will have the base ready to assemble this warm salad in under five minutes on a weekday. Marinating the tofu beforehand with a few drops of soy sauce and garlic powder greatly enhances its flavour.
Discover more plant-based ideas in our vegetarian diet section and our weight-loss area. More tofu and vegetable dishes: vegan tofu poke bowl and quinoa casserole with vegetables and turkey.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
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