Provençal Tofu Salad

Number of Servings: 4 (344 g)
Active Time: 45 min.
Total Time: 45 min.
Provencal Tofu Salad

This fancy salad is well worth the work. If black rice isn’t readily available, swap it out for your favorite rice. Instant brown rice will speed up the salad preparation significantly.


  • Dressing:

    • ¼ cup olive oil
    • 2 Tbsp. lemon juice
    • 1 Tbsp. water
    • 2 Tbsp. mustard
    • 1 shallot, minced
    • 1 Tbsp. capers, roughly chopped
    • ¼ tsp. salt
    • Pepper to taste


    • ½ lb. green beans, trimmed and chopped
    • ¾ cup black rice
    • 1 Tbsp. canola oil
    • 14 oz. firm tofu, drained and cubed
    • 1 egg, lightly beaten
    • 1 cup cherry tomatoes
    • 8 cups mixed salad greens


  1. Whisk together dressing ingredients. Set aside.
  2. Cook the rice according to package directions.
  3. While rice cooks, steam the beans until tender (5-7 minutes). Drain and place in an ice bath to preserve color.
  4. Heat the canola oil in a large nonstick skillet over medium heat. Dip tofu cubes in egg. Sauté the tofu until golden brown on all sides (2 minutes per side).
  5. Gently toss prepared salad ingredients with the dressing. Serve immediately.

Nutrition Facts

4 servings per container

Serving Size 344 g

Amount per serving
Calories 425
% Daily Value*
Total Fat 25g 32%
Saturated Fat 3g 15%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 13.5g
Cholesterol 47mg 15%
Sodium 335mg 14%
Total Carbohydrate 38g 14%
Dietary Fiber 6.5g 25%
Total Sugars 5g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 25g
Protein 17g
Vitamin D 0.3mcg 0%
Calcium 231.7mg 20%
Iron 3.8mg 20%
Potassium 605mg 15%
Vitamin A 226.7mcg 25%
Vitamin C 30.1mg 35%
Vitamin E 3.7mg 25%
Vitamin K 212.3mcg 180%
Thiamin 0.1mg 8%
Riboflavin 0.2mg 15%
Niacin 1.8mg 15%
Vitamin B6 0.2mg 10%
Folate 86.3mcg 22%
Vitamin B12 0.1mcg 4%
Biotin 5.4mcg 15%
Chloride 69.8mg 4%
Pantothenate 0.5mg 20%
Phosphorus 92.9mg 8%
Iodine 7.5mcg 4%
Magnesium 46mg 10%
Zinc 0.6mg 10%
Selenium 7.3mcg 15%
Copper 0.2mg 20%
Manganese 0.5mg 20%
Chromium 1.1mcg 2%
Molybdenum 9.8mcg 20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Firm Tofu (water, Organic Soybeans, Calcium Sulfate, Magnesium Chloride), Green Beans, Mixed Greens (lettuce, Swiss Chard, Collard Greens, Kale, Spinach, Arugula), Tomatoes, Black Rice, Olive Oil, Eggs, Shallots, Lemon Juice, Yellow Mustard (distilled Vinegar And Water, Mustard Seed, Salt, Turmeric, Paprika, Spices And Flavorings), Water, Canola Oil, Capers (capers In Vinegar, Water, Salt), Salt, Black Pepper.

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