Extra-Healthy Spinach Salad Recipe | Vegetarian Times Skip to main content

Extra-Healthy Spinach Salad

30 minutes or fewer
 
This irresistible salad is crammed with hard-to-get vegetarian goodies: protein, calcium, iron—even vitamin B12.

Ingredients: 

Ingredient Set Name: 

Tofu Croutons

Ingredients: 

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4 oz. extra-firm herb tofu
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1 large egg
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¼ cup flour
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3 tsp. garlic salt
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1 tsp. onion powder
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½ tsp. black pepper
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3 Tbs. canola oil

Ingredient Set Name: 

Salad Dressing

Ingredients: 

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½ cup canola oil
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½ cup white wine vinegar
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½ cup sugar
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3 Tbs. mandarin orange juice

Ingredient Set Name: 

Spinach Salad

Ingredients: 

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3 oz. baby spinach, rinsed
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3 oz. mesclun, rinsed
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1 15-oz. can mandarin oranges, drained, juice reserved
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½ cup walnuts
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½ cup dried cranberries
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1 red bell pepper, cut in ¼-inch slices
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1 7-oz. can chickpeas, drained and rinsed well
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1 cup feta cheese

Instructions: 

  1. To make Tofu Croutons: Preheat oven to 350F. Bake tofu 20 minutes. When dry, cut into crouton-sized cubes.
  2. Beat egg in small bowl. Combine flour, garlic salt, onion powder and black pepper in separate bowl. Dip tofu cubes in egg, and dust with flour mixture.
  3. Heat oil in pan over medium-high heat. Sauté tofu cubes about 10 minutes, until golden and crispy on all sides. Cool.
  4. To make Salad Dressing: Combine all ingredients in nonreactive pot. Cook over medium heat 2 to 3 minutes, until sugar dissolves. Transfer to cruet. Let cool.
  5. To make Spinach Salad: Place all ingredients in large serving bowl. Add half of dressing, toss well, garnish with croutons.

ALSO PER SERVING: 154mg calcium; 2mg iron; 3 IU vitamin d; 0.4mcg vitamin b12; 1mg zinc

Nutrition Information: 

Calories: 
330
Protein: 
9 g
Total Fat: 
21 g
Saturated Fat: 
4 g
Carbohydrates: 
26 g
Cholesterol: 
44 mg
Sodium: 
746 mg
Fiber: 
4 g
Sugar: 
12 g
Yield: 
Serves 8

Comments on this Recipe

Sounds and looks delicious!

I cant wait to give it a try.

Love the toppings. Dressing seems unhealthy and croutons weren't worth the trouble.