How many calories are in Tofu, Arugula, Tomato and Bell Pepper Salad?
Tofu, Arugula, Tomato and Bell Pepper Salad has about 277 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganLow CarbUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss Friendly
Tofu, Arugula, Tomato and Bell Pepper Salad
Tofu, Arugula, Tomato and Bell Pepper Salad is a Salads international recipe with 277 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
277 kcal
Total Time
15 min
Servings
1
Protein
20 g
About This Recipe
The story behind Tofu, Arugula, Tomato and Bell Pepper Salad
Tofu, Arugula, Tomato and Bell Pepper Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, tomato, and arugula.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 277 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu, Arugula, Tomato and Bell Pepper Salad worth coming back to.
Ingredients
- Tofu200 g
- Tomato1 count (130 g)
- Arugula1 cup (20 g)
- Olive Oil1 tablespoon (10 ml)
- Vinegar1 tablespoon (10 g)
- Bell Pepper1/4 count (30 g)
Instructions
- 1
Step 1
Drain well the tofu and slice. Add salt and pepper to taste.
- 2
Step 2
In the meantime, wash well the vegetables.
- 3
Step 3
Slice the tomato or cut into small pieces. Cut the bell pepper into thin strips, you can use any bell pepper color.
- 4
Step 4
For the dressing, mix the olive oil with vinegar and add salt and pepper to taste.
- 5
Step 5
Put the tofu, the vegetables and the dressing on a plate or bowl. Mix well and serve.
Nutrition Snapshot
Macros and micros at a glance
50/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
277
Protein
20g
Carbs
12.9g
Fat
18g
Fiber
4g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Tofu, Arugula, Tomato and Bell Pepper Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Tofu, Arugula, Tomato and Bell Pepper Salad
How long does Tofu, Arugula, Tomato and Bell Pepper Salad take to make?
Tofu, Arugula, Tomato and Bell Pepper Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu, Arugula, Tomato and Bell Pepper Salad?
Most ingredients in Tofu, Arugula, Tomato and Bell Pepper Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu, Arugula, Tomato and Bell Pepper Salad?
Tofu, Arugula, Tomato and Bell Pepper Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tofu, Arugula, Tomato and Bell Pepper Salad?
Tofu, Arugula, Tomato and Bell Pepper Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Tofu, Arugula, Tomato and Bell Pepper Salad?
Tofu, Arugula, Tomato and Bell Pepper Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Tofu, Arugula, Tomato and Bell Pepper Salad up or down?
Yes. Tofu, Arugula, Tomato and Bell Pepper Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tofu, Arugula, Tomato and Bell Pepper Salad?
A large skillet, saucepan, or sheet pan works well for Tofu, Arugula, Tomato and Bell Pepper Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tofu, Arugula, Tomato and Bell Pepper Salad is cooked properly?
Tofu, Arugula, Tomato and Bell Pepper Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tofu, Arugula, Tomato and Bell Pepper Salad suitable for vegetarians?
Yes. Tofu, Arugula, Tomato and Bell Pepper Salad is suitable for vegetarians as written.
Is Tofu, Arugula, Tomato and Bell Pepper Salad gluten-free?
Yes. Tofu, Arugula, Tomato and Bell Pepper Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tofu, Arugula, Tomato and Bell Pepper Salad?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tofu, Arugula, Tomato and Bell Pepper Salad ahead of time?
Tofu, Arugula, Tomato and Bell Pepper Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tofu, Arugula, Tomato and Bell Pepper Salad for my calorie or macro goals?
To make Tofu, Arugula, Tomato and Bell Pepper Salad higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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