Fresh Sprout Salad with Tofu for Lunch

This is a simple sprout salad with tofu that is easy and full of nutrients from the vegetables and lots of protein from the tofu. What makes it extra tasty is the crispy tofu.  If you are very busy and just want a quick meal then plain tofu will work too.

Sprout Salad with Tofu ingredients:

Cucumbers are the perfect summer veggie that keeps your body hydrated, strong, and happy. They hydrate your body and help to flush out toxins. They are good for treating high blood pressure and for weight loss and may help fight cancer and reduce the risk of heart disease.  They are highly alkaline-forming and may help reduce cholesterol and help with diabetes. An important ingredient for this healthy sparkling cucumber lemon water.

Arugula with its aromatic, peppery flavour adds a wonderful dimension to a salad and to your sex life too. It is also known by other names such as salad rocket, garden rocket, roquette, rucola, rugula, or colewort. It is creat for cleansing and detoxifying the body as well as reducing inflammation.

Tofu adds a vegan protein which is actually good for us. Tofu is made by coagulating soy milk and pressing the resulting curds. It is a good source of protein, is gluten-free, contains no cholesterol and is low in calories.  You can get tofu in most health food stores; it is also Bean Curd and can be bought in Chinese markets.  Make sure it is organic and not GMO.

The red of Tomatoes is what makes them full of health benefits, even when you are enjoying them as a refreshing juice or tomato sauce. Tomatoes are fat burning, help prevent cancer and are very heart-healthy food

Celery is a negative calorie food, meaning it takes the body more calories to digest it than the food itself contains making it a very good food for weight loss.  One stalk of celery has only a few calories because it is full of healthy cellulose. It is 95% water, very alkaline and filled with fiber.  Its weight loss benefits are well known but you would be surprised at its other amazing properties.

Sprout Salad with Tofu Recipe


1 cup sprouts (alfalfa, lentil, broccoli or fenugreek).
1 cucumber
1 cup arugula
2 pieces celery, chopped
1 tomato

Crispy Tasty Tofu or Marinated Tofu or Plain Tofu chunks 


  1. Slice the cucumber.
  2. Chop the celery.
  3. Slice the tomato.
  4. Mix all of the vegetable ingredients together in a bowl.
  5. Toss everything with my Tahini dressing.
  6. Once the salad has been thoroughly mixed with my tahini dressing add the either Crispy Tasty Tofu or Marinated Tofu or plain tofu chunks if you are in a hurry.  See these recipes below.
  7. Eat and enjoy.

Try some more of my favorite tofu and tempeh recipes:

Crispy Tasty Tofu
Crispy Tasty Tofu is a Great Addition to Meals

Crispy Tasty Tofu is a Great Addition to Meals – I enjoy adding crispy tasty tofu to a meal. It adds a vegan protein which is actually good for us.

Marinated Tofu – If you like tofu, or would LIKE to like tofu, this marinated tofu recipe is fast and delicious.

Tofu with Zucchini & Almond Cream is Delicious – this recipe was developed while I was looking after a friend’s child for him while he was in India.

Tofu Kebabs are Delicious for Dinner and Are Vegan – Tofu kebabs are a great addition to any meal and so yummy. They are filled with nutritious vegetables and protein-rich tofu. A great vegetarian addition to a barbecue this summer too especially for those wanting a vegan option.

 Tempeh Sautéed with Spices and Garlic For a Special Vegan Dinner – This tempeh sautéed with spices is a super easy dish to add to any vegan dinner. Tempeh is firmer and tastier than tofu with its nutty taste and texture and it is much healthier too making your meal full of easy-to-digest protein and vitamin B12. All the ingredients in this meal are very healthy.

 Tempeh Arugula Salad with Cucumbers is Tasty – This is a simple three-ingredient tempeh arugula salad that is quick to make. It is full of very good easy to digest protein from the tempeh.

Tempeh Salad Tempeh Salad with Beets and Sprouts for Dinner – This is a simple tempeh salad recipe that is easy to make. It is full of nutrients from the beets, carrots and sprouts, pumpkin seeds and lots of protein from the tempeh which are all tasty superfoods. What makes it extra tasty is the marinated crispy tempeh. The red sweet beets add a very tasty flavor. If you are very busy and just want a quick meal then simple tempeh will work too.

 Learn How to Marinate Tempeh with This Recipe – It is important to marinate tempeh for creating very tasty tempeh recipes. It is simple to do and this marinated tempeh is delicious.

vital healt assessment

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1 thought on “Fresh Sprout Salad with Tofu for Lunch”

  1. Generally your recipes are very tasty & healthy but to my dismay you have included tofu in some of them.

    Not sure why you would promote TOFU consumption when it is proven dangerous for your body. Research shows that soy can only be processed and advantageous to the body if it is fermented, such as in: tempeh, natto, tamari or miso. Tofu is not a fermented product so the human body can not process it. For centuries, East Asians did not eat soy products unless they were fermented. Unfortunately the introduction of TOFU (primarily in the 70’s/80’s in the western world) has become a modern fad, becoming more processed and more recently taken to new levels as meat substitutes, such as: tofurkey.

    People should do their due dilligence and research before consuming.

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