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Yellow Bean Tofu Salad⏱ 30 min total
Recipes

Yellow Bean Tofu Salad

Per 1 serving · 308 g · 11 ingredients

Calories
321
16%
of a 2,000 cal day
  • Protein
    13g
    15% of calories
  • Carbs
    17g
    20% of calories
  • Fat
    25g
    65% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Yellow Bean Tofu Salad (308 g) has 321 calories, with 13 g of protein, 17 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (65% of calories). It is high in protein (26% DV), dietary fiber (24% DV) and Vitamin C (28% DV). Keep an eye on sodium and saturated fat, which provide 20% and 62% of the daily value.

Per 100 g
104cal
low energy density
Protein per 100 cal
4.1g
Net carbs
11g
carbs minus fiber
Fiber
6.8g
1.1 g sugar

High in

20%+ of the daily value

  • Protein26%
  • Dietary fiber24%
  • Vitamin C28%
  • Vitamin K33%
  • Folate (B9)20%
  • Calcium27%

Good source of

10–19% of the daily value

  • Vitamin E11%
  • Thiamine13%
  • Riboflavin (B2)14%
  • Vitamin B614%
  • Potassium14%

Watch

20%+ of the daily value

  • Sodium20%
  • Saturated fat62%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min
  1. 1

    Drain the tofu and pat very dry with paper towels, then cut into small cubes.

  2. 2

    Bring a small pot of well-salted water to a boil. Trim yellow beans and slice on a deep bias into 1-inch pieces. Blanch for about 30 seconds, then drain and rinse under cold water; shake off excess moisture.

  3. 3

    Heat half of the oil in a skillet over medium heat. Add the tofu and pan-fry, turning occasionally, until golden on all sides. Transfer to a plate to cool slightly.

  4. 4

    In a food processor, pulse the serrano, sliced green onion tops, cilantro, garlic, and salt with the remaining oil to form a coarse paste. With the machine running, stream in the well-mixed coconut milk until smooth, then blend in the lemon juice to taste.

  5. 5

    In a large bowl, combine the blanched beans, tofu, and most of the pumpkin seeds. Toss with enough dressing to coat. Sprinkle the remaining seeds on top and adjust lemon and salt to taste before serving.

Vitamins & minerals

Amounts for 1 serving (308 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A21 μg
2%
Vitamin C25 mg
28%
Vitamin D0 μg
0%
Vitamin E2 mg
11%
Vitamin K40 μg
33%
Thiamine0.2 mg
13%
Riboflavin (B2)0.2 mg
14%
Niacin2 mg
9%
Vitamin B60.2 mg
14%
Folate (B9)81 μg
20%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
6%
Choline34 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium270 mg
27%
Iron5 mg
64%
Potassium645 mg
14%
Magnesium116 mg
28%
Phosphorus233 mg
33%
Zinc2 mg
21%
Copper0.5 mg
55%
Manganese1 mg
59%
Selenium11 μg
20%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene1 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene177 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats4 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 321 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 61min
    Walking (3.5 mph)
  • 39min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Yellow Bean Tofu Salad?

One serving of Yellow Bean Tofu Salad (1 serving) has 321 calories, which works out to 104 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Yellow Bean Tofu Salad high in protein?

It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Yellow Bean Tofu Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Yellow Bean Tofu Salad?

467 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Yellow Bean Tofu Salad?

1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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