Tofu, Summer Arugula Recipes

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Strawberry Tofu Chopped Salad

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Sprouted Kitchen
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12 Ingredients
4 Cups Organic Arugula, Chopped
1 Cup Savoy Cabbage, sliced thin
1 Cup Fresh Basil, sliced thin
2 Pints Strawberries
1 Cup Toasted Pecans, Chopped
1 Extra Firm tofu (cut in half and dr...
5 oz. Gorgonzola Cheese
1/4 cup Olive Oil
1/2 cup Cider Vinegar
2 tbsp. Finely Minced Shallot
1 tsp Black Ground Pepper
1 tsp Garlic Salt
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Nutrition by Foodily 100% match
Calories per gram: 1.4
Total fat: High
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Arugula Salad With Tofu Croutons

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VegetarianTimes
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Cook time: 25 mins

11 Ingredients
1/4 cup balsamic vinegar
1 Tbs. Dijon-style mustard
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1 cup olive oil
6 oz. firm tofu, cut into 1-inch cubes
1 small red onion, sliced
3 bunches arugula, washed and dried
1 cup sliced domestic mushrooms
1 medium-sized cucumber, peeled, seed...
1 pint cherry tomatoes, halved
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Nutrition by Foodily 100% match
Calories per gram: 1.9
Total fat: High
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Simple Spicy Arugula Open Faced Bagel

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Healthy Happy Life
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6 Ingredients
1 whole wheat bagel
2 Tbsp tofu cream cheese
1 1/2 cups organic arugula greens
4 cherry tomatoes, sliced
1 purple plum, sliced
sprinkling of black pepper
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Nutrition by Foodily 100% match
Calories per gram: 0.7
Total fat: Low
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Zesty Tofu Wraps

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Dana Treat
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Cook time: 32 mins

15 Ingredients
1 cup sun-dried tomatoes, not packed...
1 cup Kalamata olives, pitted and coa...
1 lb extra-firm tofu
Olive oil
1 large red onion, cut in half and th...
3 tbsp. balsamic vinegar
2 tbsp. fresh lemon juice
1 tbsp. red wine vinegar
1 tbsp. honey
1 tbsp. chopped fresh rosemary
2 tsp. Dijon mustard
1/2 tsp. kosher salt
4 (10-inch) flour tortillas
Hummus
4 cups arugula
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Nutrition by Foodily 100% match
Calories per gram: 1.9
Total fat: High
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Creamy Lemon Shrimp

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Self Magazine
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15 Ingredients
1/2 cup nonfat plain yogurt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh chives
1/4 cup chopped fresh tarragon
2 cloves garlic, finely chopped
2 tsps Dijon mustard
1 tsp olive oil
2 tsps sugar
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 medium lemons
1 lb cooked shrimp (any size)
2 cups broccoli florets, cut into 1/2...
2 cups arugula
1 bag (8 oz) tofu noodles, rinsed and...
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Nutrition by Foodily 100% match
Calories per gram: 0.7
Total fat: Med
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Grilled Tofu And Melon Salad

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Whole Foods Market
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12 Ingredients
Salt and pepper to taste
2 (8-oz) packages prepared marinated...
1/3 cup extra virgin olive oil
1/2 cup toasted pecan pieces (optional)
4 cups baby lettuce leaves
2 Tbsps lime juice
1 Tbsp agave nectar
1 small clove garlic, finely chopped
1/2 cup dried cherries (optional)
4 cups baby arugula leaves
1 Tbsp balsamic vinegar
2 cups chopped cantaloupe
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Nutrition by Foodily 100% match
Calories per gram: 0.8
Total fat: High
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Creamy Lemon Shrimp

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Epicurious
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Cook time: 2 mins

15 Ingredients
1/2 cup nonfat plain yogurt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh chives
1/4 cup chopped fresh tarragon
2 cloves garlic, finely chopped
2 tsps Dijon mustard
1 tsp olive oil
2 tsps sugar
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 medium lemons
1 lb cooked shrimp (any size)
2 cups broccoli florets, cut into 1/2...
2 cups arugula
1 bag (8 ozs) tofu noodles, rinsed an...
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Nutrition by Foodily 100% match
Calories per gram: 0.7
Total fat: Med
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Tomato Salad With Citrus Tofu

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Whole Foods Market
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9 Ingredients
1/3 cup lemon juice
1 lb firm tofu, drained
1/2 tsp salt
3 cups mixed greens (such as frisee,...
6 large tomatoes
2 Tbsps balsamic vinegar
Pepper to taste
1/3 cup orange juice
1/4 cup extra virgin olive oil
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Nutrition by Foodily 100% match
Calories per gram: 0.9
Total fat: High
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Sun-dried Tomato And Arugula Tartines

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VegetarianTimes
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Cook time: 7 mins

10 Ingredients
6 oz. soft tofu, drained
3 oz. sun-dried tomatoes packed in ol...
2 cloves garlic, peeled
3/4 tsp. salt
1/4 tsp. ground black pepper
3 Tbs. chopped fresh basil
1 20-inch baguette, halved lengthwise...
2 cups arugula, divided
18 pitted kalamata olives, chopped, d...
3 oz. sliced Gruyère cheese (6 slices)
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Nutrition by Foodily 100% match
Calories per gram: 1.5
Total fat: High
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Spicy Squash And Tofu Salad

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BBC Good Food
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8 Ingredients
2 tbsp olive oil
dried chilli flakes (to taste)
10 cherry (or baby plum) tomatoes
1 red onion
sunflower seeds
salad leaves (eg. rocket, spinach, la...
1 (small) butternut squash
100 g firm tofu
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Nutrition by Foodily 100% match
Calories per gram: 0.6
Total fat: Med
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Grilled Vegetable Wrap

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Prevention
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Cook time: 10 mins

13 Ingredients
BASIL AIOLI:
1/2 cup fat-free plain Greek-style yo...
2 Tbsps minced fresh basil
1 Tbsp extra virgin olive oil
1 Tbsp balsamic vinegar
1/4 tsp salt
WRAPS:
1 large red onion, cut into 4 slices
1 red bell pepper, cut into 4 thick s...
1 small zucchini, cut lengthwise into...
4 whole grain wraps or tortillas (8"...
2 cups baby arugula or mixed greens
12 ozs smoked baked tofu
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Nutrition by Foodily 92% match
Calories per gram: 0.7
Total fat: Low
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Tofu And Sweet Potato Curry

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Cookstr
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Cook time: 39 mins

6 Ingredients
Salt to taste
One 14- to 16-oz can low-sodium stew...
1 lb firm tofu , well drained and diced
1 to 2 tsps good-quality curry powde...
2 large or 3 medium sweet potatoes
4 ozs arugula or baby spinach , well...
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Nutrition by Foodily 100% match
Calories per gram: 0.5
Total fat: High
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Summer Rolls With Spicy Peanut Sauce

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Cookie and Kate
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Cook time: 15 mins

19 Ingredients
1/2 cup roasted peanuts (unsalted or...
1/2 cup light coconut milk
2 Tbsps lime juice (the juice of less...
1 Tbsp agave nectar
1 Tbsp reduced sodium tamari (or othe...
about 5 cloves garlic (to taste)
pinch of red pepper flakes
1 (14-oz) package extra-firm tofu
1+ Tbsp sesame seeds
2 heaping cups arugula, very roughly...
3 big carrots, julienned
4 Persian cucumbers, julienned (or ab...
2 red or orange bell peppers, top and...
1 jalapeño, sliced into skinny strips...
3 green onions, thinly sliced into ro...
1/3 cup chopped fresh cilantro
1/3 cup chopped fresh mint
8 sheets rice paper (8 to 10 inches i...
Sriracha hot sauce, for serving with...
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Nutrition by Foodily 100% match
Calories per gram: 2.2
Total fat: Low
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Grilled Vegetable Wrap

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Men's Health
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Cook time: 18 mins

13 Ingredients
BASIL AIOLI:
1/2 cup fat-free plain Greek-style yo...
2 Tbsps minced fresh basil
1 Tbsp extra virgin olive oil
1 Tbsp balsamic vinegar
1/4 tsp salt
WRAPS:
1 large red onion, cut into 4 slices
1 red bell pepper, cut into 4 thick s...
1 small zucchini, cut lengthwise into...
4 whole grain wraps or tortillas (8"...
2 cups baby arugula or mixed greens
12 ozs smoked baked tofu
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Nutrition by Foodily 92% match
Calories per gram: 0.7
Total fat: Low
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Crispy Tofu And Mango Sandwiches

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Betty Crocker
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9 Ingredients
1 package (16 oz) extra-firm tofu
Salt and freshly ground black pepper
1/3 cup reduced-fat mayonnaise
1 lime, juiced (1 to 2 Tbsps)
1 to 2 tsps Sriracha sauce
Dash salt
8 slices whole grain bread
1 cup baby arugula
1 ripe mango, seed removed, peeled an...
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Nutrition by Foodily 100% match
Calories per gram: 0.8
Total fat: High
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Miso Sesame Winter Squash

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101 Cookbooks
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Cook time: 1 hr 10 mins

12 Ingredients
2 lbs delicata squash (~3), halved, s...
2 Tbsps toasted sesame oil
2 Tbsps molasses
1 tsp tamari or shoyu
2 Tbsps pure maple syrup
1 heaping Tbsp white or yellow miso
1/4 cup freshly squeezed orange juice
1 Tbsp freshly squeezed lemon juice
1/4 tsp grated lemon zest
5 Tbsps water
8 ozs organic extra-firm tofu, presse...
Various toppings: toasted sesame seed...
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Nutrition by Foodily 100% match
Calories per gram: 0.6
Total fat: High
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Gaeng Khae (spicy Thai Vegetable Soup)

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VegetarianTimes
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Cook time: 54 mins

15 Ingredients
15 dried chiles de arbol or Japones c...
8 cloves garlic, peeled
1/2 tsp. salt
2 stalks lemongrass, minced
2 shallots, minced (1/2 cup)
1 tsp. red miso
4 cups low-sodium vegetable broth
2 Tbs. low-sodium soy sauce
1 1/2 cups sliced beet greens, Swiss...
1 cup turnip or fennel chunks
1/2 cup sliced mushrooms
1 cup firm tofu chunks
1 cup coarsely chopped arugula
1/2 cup fresh mint leaves
1/4 cup coarsely chopped parsley
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Nutrition by Foodily 100% match
Calories per gram: 0.3
Total fat: Low
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