Weight-Loss Dense Bean Salad with Tofu

Serves 4 · 20 min prep · 12 min cook

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp olive oil
• 1 can (15 oz), drained and rinsed canned chickpeas
• 1 can (15 oz), drained and rinsed canned cannellini beans
• 1 can (15 oz), drained and rinsed canned kidney beans
• 1 medium English cucumber
• 1 cup cherry tomatoes
• 1/4 medium red onion
• 1/4 cup chopped fresh parsley
• 3 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 3/4 tsp salt
• 1/2 tsp black pepper

Instructions

1. 1Press the tofu between clean kitchen towels under a heavy skillet for 10 minutes to remove excess moisture, then pat dry and cut into 3/4-inch cubes.
2. 2Heat a large nonstick skillet over medium-high heat and add the olive oil. When the oil shimmers, add the tofu cubes in a single layer.
3. 3Cook the tofu undisturbed for 3 to 4 minutes until the bottoms turn golden, then flip and continue cooking 6 to 8 minutes total, turning occasionally, until most sides are crisp and lightly browned.
4. 4Season the hot tofu with salt, smoked paprika, and black pepper, then transfer to a plate to cool slightly.
5. 5While the tofu cooks, drain and rinse all three beans thoroughly under cold water and shake off excess liquid.
6. 6Dice the cucumber into small bite-size pieces, halve the cherry tomatoes, and finely mince the red onion. Chop the parsley.
7. 7In a large mixing bowl whisk together the lemon juice, Dijon mustard, garlic powder, remaining salt, and remaining black pepper until the dressing looks emulsified and smooth.
8. 8Add the three beans, cucumber, tomatoes, red onion, and parsley to the bowl and toss gently so everything is coated in the bright dressing.
9. 9Fold in the cooled crispy tofu cubes, tasting and adjusting salt or lemon if needed so the salad tastes lively and balanced.
10. 10Divide into four meal-prep containers or serve immediately in bowls. The salad holds well chilled for up to 4 days and tastes even better after the flavors mingle.