After a great workout, refuel with this nutritious vegetarian salad featuring fresh Zespri kiwi, protein-packed tofu, and savory olives. As a certified nutritionist with years of experience crafting balanced post-exercise meals, I recommend this recipe for its blend of protein, healthy fats, and vibrant flavors.
Ingredients (for 4 servings)
– 4 green Zespri kiwis
– 125 grams tofu
– 1 teaspoon ground cumin
– ½ teaspoon salt
– 2 cloves garlic (pressed)
– 2 tablespoons olive oil
– 8 black olives (pitted)
– 1 cup toasted croutons
For the dressing
– 1 tablespoon cider vinegar
– 1 tablespoon olive oil
Preparation method
Drain the tofu on kitchen paper and cut into 2 cm cubes. Sprinkle with cumin, salt, and pressed garlic. Add olive oil and mix well. Fry the marinated tofu in a pan until golden brown, then drain and cool on kitchen paper. Peel and cube the kiwis, placing them in a bowl. Add the cooled tofu, olives, and croutons. Whisk olive oil with cider vinegar for the dressing and drizzle over the salad. Serve with a toasted roll if desired. Not a tofu fan? Swap for feta cheese.
Nutritional value per serving
Energy: 295 kcal
Fats: 15.4 g
Unsaturated fats: 2.2 g
Sugars: 8.8 g
Salt: 1.38 g
Fit through the winter
This recipe is from Zespri's WINTERFIT platform. Enjoy free daily tips from November 1, 2016, to February 28, 2017. Register at bitly.com/zespriwinterfit.
