Healthy Lunch Ideas: 2 in 1 Salad / Tofu Bruschetta Recipe

A 15 Minutes No-Cook Vegetarian Healthy Lunch

2 in 1 Salad / Tofu Bruschetta Recipe
2 in 1 Salad / Tofu Bruschetta Recipe | Source

Rate this Healthy Lunch Idea

4.8 stars from 6 ratings of Salad / Tofu Bruschetta Recipe

The Simple, Healthy & Exciting Food

The healthy lunch recipe here described is a vegetarian version of a bruschetta, escalated to become a hearty, satisfying, casual, yet eye-catching lunch.

As an all around foodie, I like to celebrate every day with lovely dishes that are easy to make, yet appealing to the eye; food that can be enjoyed through all the senses, like a nice, digestible, nourishing piece of art.

One of my main, on-going, dietary goals is to create every day dishes that are:

  • healthy,
  • require the least amount of cooking,
  • include raw vegetables,
  • are quick and easy to prepare, and
  • are beautiful and exciting.

If I am eating alone, if I have lunch at work, if I am on the run, if I am not in the mood for cooking, if I am tired, etc, etc… why should I eat something boring, unhealthy and unattractive? It takes just about the same time to make something mouth-watering and good for my body that will lift me up in every possible way!!!

Furthermore, being our natural produce and nutritious resources as beautiful as they are, I must insist on reflecting that same magnificence in my everyday food, while enhancing the nutritional power of each element within it. The result: 360° culinary satisfaction.

And so, out of the dietary ideals of “simple, healthy and exciting food”, combined with a constant desire to introduce variety into my every day meals, experimenting with food and creating new healthy lunches, the “2 in 1 salad / tofu bruschetta” was born.

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Cook Time

Prep time: 15 min
Ready in: 15 min
Yields: single serving

Salad / Tofu Bruschetta Recipe

Healthy Lunch Ideas: 2 in 1 Salad / Tofu Bruschetta Recipe
Healthy Lunch Ideas: 2 in 1 Salad / Tofu Bruschetta Recipe | Source

Tofu Nutritional Facts

Serving Size 100g (3.oz)

  • Energy 76 kcal
  • Total Carbohydrates 1.9g
  • Dietary Fiber 1.0g
  • Total Fat 4.8g
  • Saturated Fat 0.7g
  • Protein 8.1g
  • Calcium 350mg (3.5%)
  • Iron 5.4mg (42%)
  • Magnesium 30mg (8%)
  • Sodium 7mg

Roast Tofu: Crispy on the Outside / Creamy on the Inside

Ingredients

  • 1 whole wheat Ciabatta bread (3.5oz/100g)
  • 4.4oz (125g) firm tofu
  • 1 small tomato, chopped
  • 1/3 cup orange bell pepper, chopped
  • 1/3 cup cilantro leaves, roughly chopped
  • 1/3 cup parsley, roughly chopped
  • 1 Serrano chili pepper, finely chopped
  • 1 Tbsp onion, finely chopped
  • For the Salad Dressing:
  • 1.5 Tbsp olive oil
  • ½ Tbsp white vinegar
  • salt & pepper

Instructions

  1. In a bowl, make a simple vinaigrette with the olive oil, white vinegar, salt & pepper.
  2. Using a mixing globe, mix well until the dressing emulsifies.
  3. Once you have the tomato, orange bell pepper, cilantro, parsley, Serrano chili and onion chopped correspondingly, place everything together in the bowl.
  4. Mix thoroughly to dress the entire salad.
  5. Cut the ciabatta bread in lengthwise halves and then each half into two (you´ll end up with 4 ciabatta squares that will serve as the base for the burschetta).
  6. Toast the 4 brushetta bases.
  7. Cover each Brushetta base with a slice of tofu and top with a generous scoop of the salad.
  8. Enjoy!

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Raw Salad Bruschetta Topping: Nutritional Facts

One of the most important variables to consider when creating a new healthy lunch idea is to try to incorporate as much raw fresh produce as possible in the dish.

In this case, I´ve topped the bruschetta with a colorful raw salad, which not only makes the lunch colorful and much more appealing to the eye, but adds an impressive amount of nutritional value to the meal, making it a real health booster:

  • The tomato and orange bell pepper are rich in lycopene, a powerful natural antioxidant, which enhances skin health and acts as an antidote to various types of cancers.
  • The combined elements of the raw salad are rich in vitamins A, B (1,2,3, 5, 6, 9, 12), C, E and K.
  • The combined elements of the raw salad include the following minerals: calcium, iron, magnesium, phosphorus, potassium, zinc and sodium.
  • The raw salad contributes to the fiber intake in our diet.
  • High nutritional value with low caloric content.


Raw Salad Bruschetta Topping Nutritional Content

Nutrient
Tomato
Orange Bell Pepper
Parsley
Coriander
Onion
Serrano Pepper
Lycopene
x
x
 
 
 
 
Vitamin A
x
x
 
x
x
x
Vitamin B
 
1, 2, 3, 5, 6, 9
1, 2, 3, 5, 6, 9
 
1, 2, 3, 6, 9, 12
 
Vitamin C
x
x
x
x
x
x
Vitamin E
x
 
 
 
x
 
Vitamin K
 
 
x
 
x
 
Calcium
 
x
x
 
x
x
Iron
 
x
x
 
x
x
Magnesium
 
x
x
 
x
 
Phosphorus
 
x
x
 
x
 
Potassium
x
x
x
 
x
 
Zinc
 
x
x
 
x
 
Sodium
 
 
 
 
x
 
Fiber
x
x
x
x
x
 
The nutrient marked with an “x” is present in the corresponding raw salad ingredient.

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Useful Tools for Your Healthy Lunch Ideas: Salad Dressing Mixers

Salad Dressing Mixers or Emulsifiers

If you are the kind of person that enjoys eating salads and does so regularly, I would recommend you to get a “salad dressing mixer” or “emulsifier” to make your life easier. There are many different designs available, the majority of which have measures and several salad dressing recipes that you can prepare directly in the bottle, without having to measure up the ingredients separately.

You can chose whichever design suits you best, the idea is to make salad dressing in bulk, and keep it in your fridge for whenever you need it. That way, you won´t have to make the salad dressing every time you are making a salad, you´ll just need to shake the salad dressing mixer, and pour the dressing over your salad: saves precious minutes of prep time in your cooking itinerary.

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Great Tips for Tofu Eaters & Different Cooking Methods

More by this Author


Comments on "Healthy Lunch Ideas: 2 in 1 Salad / Tofu Bruschetta Recipe" 22 comments

livelonger profile image

livelonger 4 years ago from San Francisco

Wow, what an awesome recipe and photos! This looks really, really appetizing. Thank you for sharing it!


poojasd7 profile image

poojasd7 4 years ago from India

Ahhh...after reading this recipe i am so hungry!

Great recipe! going to make it some day!


Tyler Bracken profile image

Tyler Bracken 4 years ago from Berlin, Germany

The first bite is truly with the eye! Wow! You're making me hungry! :)


Gordon Hamilton profile image

Gordon Hamilton 4 years ago from Wishaw, Lanarkshire, United Kingdom

Hi, Claudia. This looks and sounds amazing! I have to make an embarrassing confession in that I have never, ever tasted tofu. I know what it is and the variety of wonderful ways in which it can be used but I've never before been inspired to taste it, never mind cook with it. That has now, most definitely changed. Thank you!


medicaribbean profile image

medicaribbean 4 years ago from Caribbean

What I love most about this recipe is the exciting appeal. It can definitely perk up a "gloomy" appetite. Thank you very much for revealing your secret weapon to a healthy fun and quick meal. Voting up and sharing!


Eileen Goodall profile image

Eileen Goodall 4 years ago from Buckinghamshire, England

Claudio that photograph looks fabulous, must try this recipe out I know my husband and I would love it - thank you so much for the recipe.


livelonger profile image

livelonger 4 years ago from San Francisco

Gordon: As a long-term tofu eater, I'll tell you tofu can go either way (incredibly delicious or really disgusting), depending on how it's prepared. I have a strong feeling that Claudia's recipe will create a favorable first impression. :)


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico Author

Livelonger: it is my absolute pleasure to share this healthy lunch idea with you; glad you found it appealing; I agree with what you wrote about tofu, it can be very insipid and totally boring, but prepared in certain ways, it can be quite an enjoyable source of protein. I hope you are right and Gordon´s first experience with tofu turns out to be positive, thanks for your recommendation and input, I really appreciate them :)

Gordon: Hey! I am very honored and glad to have inspired you to try something new! I really hope you enjoy this salad / tofu bruschetta, let it be a first step to a nice relationship with tofu. Thank you for your nice comments and interest. Let me know how you found it!

Tyler: I am with you, food is enjoyed with all the senses, especially sight, that´s why I like it to be beautiful as well as tasty, attractive looking food certainly lifts one up. Thanks for your input, it makes me smile :)

Poojasd7: I am glad this salad / tofu bruschetta caught your interest and I hope you enjoy it as much as I do. Thanks for dropping by and for taking the time to comment.

Medicaribbean: you totally got me and described in a perfectly succinct way what this hub was all about. I truly thank you for your words, they are an inspiration to keep up my recipe-hubbing work. I appreciate your votes and sharing as well, you are very kind.

Eileen: wow! Thanks, I really appreciate feedback on my photographs, you got me in my weak spot :D Hope you both enjoy the salad / tofu bruschetta, a healthy lunch that will be even more pleasurable shared with your loved one. Bon appétit!!!


Sinea Pies profile image

Sinea Pies 4 years ago from Northeastern United States

Love this recipe! Every ingredient is a favorite...especially tofu. For those who have not tried tofu, this would be a great one to start with.


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico Author

Sinea, nice to see you here, I am glad you liked this healthy lunch proposition; it is a good starting point from which to make all sorts of variations. The tofu bruschetta can serve as a base to be topped with an infinite salad repertoire. Thanks for your recommendations and for taking the time to comment. Cheers!


anglnwu profile image

anglnwu 4 years ago

This is so fabulous. I eat tofu regularly and this will be added to my regulars. Love the picture--my water is drooling. Rated up.


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico Author

Anglnwu, thanks for your comments and input, the great advantage of this tofu recipe, besides being healthy and delicious is that it is very quick & easy to prepare, an ideal option when one doesn´t want to cook (or hasn't got the time) and is in the mood for something fresh and colorful. Hope you enjoy it. Thanks again.


ishwaryaa22 profile image

ishwaryaa22 4 years ago from Chennai, India

A yummy recipe! I like eating similar kind of food with fresh veggies like this tasty dish. I have tried bruschetta covered mainly with olive oil and tofu before. I quite like tofu but very much prefer cottage cheese to tofu - both are slightly similar in look though completely different in many ways ( tofu is available in my country but not in abundance or comes in imported packages). It is good to hear that you mentioned many of my favorite ingredients - bell peppers, tomatoes, cilantro and olive oil...this made me want to try this healthy dish soon! An ideal dish for health-conscious and weight-watchers alike! Well-done!

Thanks for SHARING. Useful, Awesome & Interesting. Voted up, Socially Shared & Pinned.


shalini sharan profile image

shalini sharan 4 years ago from Delhi

this seems such a tasty recipe

you must be a great cook :)


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico Author

Ishwaryaa22, thanks so much for all your feedback and sharing, you are very kind. I came up with this salad / tofu bruschetta because I always like to include lots of fresh, uncooked produce in my day to day lunches. Bruschetta is almost always mainly bread with a little bit of something; to make it healthier, I topped it with an abundant amount of the fresh salad and made it the kind of lunch I like. The salad might also be a good topping for cottage cheese, you could try a salad / cottage cheese bruschetta as well, if you don't have/want tofu :) Thanks again.


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico Author

shalini sharan, thanks for the compliment :), I am flattered, but this salad / tofu bruschetta recipe is real easy to make, you could get those great cook result as well ;)


Rebecca2904 profile image

Rebecca2904 4 years ago

These sound and look delicious! I've recently discovered that I actually like tofu, so I'm definitely going to give these a try! Thanks for sharing!


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico Author

Hi Rebecca, I hope you like this salad / tofu bruschetta, and all the other tofu options, now that you have discovered you like it. Thanks for your comments, it is my pleasure to share this recipe with you.


Cathleena Beams profile image

Cathleena Beams 4 years ago from Lascassas, Tennessee

I love bruschetta, and this recipe looks so delicious and yummy. Definitely want to try this one!


Claudia Tello profile image

Claudia Tello 4 years ago from Mexico Author

Cathleena, I am glad you found this salad / tofu bruschetta interesting, it´s very easy to make and much healthier than the traditional bruschettas because of all the added raw produce in the salad. I hope you enjoy it. Thanks for dropping by and taking the time to write a comment, I really appreciate it. Please let me know what you thought of this bruschetta recipe once you´ve tried it.


Irka Winniczuk 3 years ago

Eyecatching, mouthwatering, you certainly have a knack for coming up with the most colourful appetizing and yet very simple stuff. Love it!!!


Claudia Tello profile image

Claudia Tello 3 years ago from Mexico Author

Irka, thank you so much for the nice feedback, I really appreciate it. That is exactly what I was aiming for in this salad / tofu bruschetta recipe: simplicity and good looks in a healthy and easy lunch. Food must look great to get the most out of it don´t you think? Thanks again!

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