If you are looking for a quality, satiating and good protein alternative to prepare dinner, we show you one salad with courgettes perfect for a light dinner, which does not include lettuce or tomato and you can prepare it with just two ingredients and in a few minutes.
Grilled tofu and courgette salad
Only with these two ingredients that are mentioned in its name and the spices or condiments that we desire most can we prepare a grilled tofu and courgette salad in a very short time. suitable for vegans.
For two people: 400 grams of tofu firm drained and two zuchinis medium, and can be used to season tahini or miso but also lemon juice, chilli pepper, various fresh herbs, garlic, black pepper, salt, extra virgin olive oil, mustard or other.
The first thing we need to do is drain the tofu well and also press a little between the sheets of kitchen paper cut the courgettes into quarters lengthwise, after adequate washing.
We mix until emulsify the aromascreating a sort of vinaigrette with lemon juice, extra virgin olive oil, chopped fresh aromatic herbs, mustard or various spices.
Heat an oiled griddle or grill over high heat and Cook the courgettes on all sides until golden on the outside and just tender. Likewise, let’s cook tofu marking it well and then cutting both ingredients into bite-sized pieces.
We mix both ingredients in a bowl and add the emulsion prepared with the aromas, being able at this moment to add more salt, pepper or extra virgin olive oil if we wish.
This vegan friendly dish is a perfect salad for a light and hearty dinner vegetable proteins and a lot reduced in carbohydrates, to which we can add more proteins if we serve it with meat or a little eggs or cheese, while we can also add carbohydrates if we accompany it with a slice of wholemeal bread or some freshly cooked cereal.
It constitutes a very simple and quick dinner as well as satiating which allows us to add more than lettuce and tomato to our salads.
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What are the key health benefits of incorporating plant-based meals into your diet?
Time.news Interview
Editor: Welcome to Time.news! Today, we have the pleasure of speaking with Chef Alex Smith, an expert in plant-based cuisine. Chef Alex, thank you for joining us!
Chef Alex: It’s a pleasure to be here! Thanks for having me.
Editor: We’ve recently come across a delightful recipe for a grilled tofu and courgette salad. It’s touted as a quick and nutritious option for dinner. Can you tell us why this combination is appealing, especially for those looking for lighter meals?
Chef Alex: Absolutely! Grilled tofu is an excellent source of plant-based protein, making it perfect for anyone watching their protein intake, whether you’re vegan, vegetarian, or just looking to cut down on meat. Courgettes, or zucchinis as we call them in some places, are low in carbohydrates and add a refreshing crunch to the salad. Together, they create a satisfying and nutritious dish without the heaviness of traditional dinners.
Editor: It’s fascinating that the recipe requires just these two main ingredients! For those who might be overwhelmed in the kitchen, how easy is it to whip up this salad?
Chef Alex: It couldn’t be simpler! The most challenging part might be grilling the tofu and slicing the courgettes. Once you have them prepared, you can season to your heart’s content. It’s so versatile—you can use tahini, miso, or even a splash of lemon juice for brightness. The flexibility with spices and herbs means it can cater to anyone’s taste preferences.
Editor: That’s great to hear! With protein-rich meals becoming increasingly popular, what health benefits do you see in incorporating dishes like this into our diets?
Chef Alex: Dishes like this are fantastic as they’re not only filling but also packed with nutrients. Tofu is high in protein and calcium, which is essential for bone health, while courgettes provide vitamins A and C, as well as potassium. Plus, creating meals without heavy carbs can be beneficial for weight management and stabilizing blood sugar levels.
Editor: Often, people think healthy meals can’t be tasty. Can you share some tips on how to spice this salad up beyond just the basic ingredients?
Chef Alex: Definitely! Adding fresh herbs like basil or cilantro can elevate the flavors immensely. If someone enjoys a bit of heat, incorporating chili peppers will add a nice kick. For those who love depth, a pinch of garlic can work wonders. You can also drizzle extra virgin olive oil for added richness and mouthfeel. The key is experimenting with combinations to find what pleases your palate.
Editor: I love that! Do you think this dish can resonate with a broader audience, even those who may not typically choose plant-based meals?
Chef Alex: For sure! This salad is appealing to anyone looking for a quick, wholesome meal. The flavors and textures can entice even the most devoted meat eaters. Plus, it’s a gorgeous dish to present, brightening up any dinner table.
Editor: Before we wrap up, what would you say to someone hesitant to try plant-based meals like the grilled tofu and courgette salad?
Chef Alex: I’d encourage them to take the plunge! Start with simple recipes like this one. Plant-based dishes can be incredibly satisfying and delicious without being complex. And who knows? You might just find a new favorite!
Editor: Wise words, Chef Alex! Thank you so much for sharing your insights on this delightful salad. We appreciate your time.
Chef Alex: Thank you! It was great to talk about such a vibrant, nutritious dish. Happy cooking, everyone!