<h1>Avocado corn salad</h1>
This avocado corn salad features chickpeas, roasted corn, avocados, tofu feta cheese, cucumbers, vegetables, red onions and sweet and rich maple lime almond butter. It is a delicious and delicious plant-based food that is vegan, gluten-free, healthy and easy to make. This salad is protein-rich, oil-free, gluten-free and fiber-rich.
Salads feature roasted corn, which you can roast in the oven in a matter of minutes in chickpeas, tofu, avocados, red onions, green vegetables, avocados, and cucumbers. For corn, we've baked some paprika and pepper in it.
For chickpeas, you can also use canned, and for red onions, avocados, and cucumbers, just chop them quickly. Sprinkle it all over some salad vegetables, plus tofu feta cheese and seasonings and enjoy!
Tofu is optional and the accessories are the highlight of this dish.
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<h1>The benefits of salads</h1>
avocado. Avocados are rich in good monounsaturated essential fatty acids that can lower cholesterol levels, as well as many other health benefits. They also provide a large amount of vitamin K, which is essential for bone health, and their fiber content makes it ideal for digestion and controlling blood sugar levels.
corn. Corn is rich in leucine and zeaxanthin, two phytochemicals that promote healthy vision. They also contain fiber that is good for the stomach and intestines, contributing to digestive health. You'll also find B vitamins, iron, and potassium in these sweetened foods.
chickpea. Chickpeas add protein, fiber and texture to salads and are rich in vitamin K, folic acid, phosphorus, zinc, copper, manganese, choline, selenium, iron and magnesium. Legumes like chickpeas are a great way to meet many of your nutritional needs with a plant-based diet.
bean curd. Tofu adds protein and essential amino acids and is rich in iron, calcium and many minerals such as manganese, selenium, magnesium, copper, zinc and phosphorus.
Almond cream. Almonds increase protein and contain large amounts of vitamin E, copper and magnesium, as well as essential unsaturated fatty acids and fiber, which help prevent cardiovascular disease.
vegetable. You can use any vegetable in this salad. We used mixed field vegetables, and while the nutritional value of vegetables varies slightly overall, they are one of the most nutritious foods you can eat. Arugula or spinach is also a good choice.
Shallots. Red onions have anti-inflammatory properties and contain a large number of disease-fighting antioxidants, such as quercetin, as well as fiber, folic acid, and sulfur compounds that provide many health benefits.
Cucumber. Cucumbers contain several important vitamins and minerals, especially when you eat them with the peel. They contain antioxidants, such as flavonoids and tannic acid, that help fight free radicals and reduce disease risk. Cucumbers also contain a lot of water and dietary fiber, making them an excellent food for a healthy digestive system.
<h1>How to make tofu feta</h1> cheese
Tofu feta cheese is very easy to make and can be made into cubes or crumbs as part of a Mediterranean quinoa bowl, and for this recipe we will accompany crushed tofu cheese. There are several different ways to make tofu cheese, and not all of the ingredients are necessary to succeed in the final product. Here's what's used in this recipe:
Press the tofu tightly. To make this dish with organic hard tofu, we don't recommend soft tofu, but you may choose medium tofu, and if you use medium tofu, skip the pressing step because it's too soft to squeeze. To press hard or hard tofu, wrap a piece of tofu in a dish towel and place a heavy object on it for about 30 minutes.
Nutritional yeast. We used 1 tablespoon of nutritional yeast, slightly tacky and salty.
Sea salt. Feta cheese is salty, so we used whole teaspoons of sea salt to make a salty, full-bodied, salty flavor.
Apple cider vinegar. Apple cider vinegar and lemon bring a sour taste.
lemon. Fresh lemon adds a charming sheen.
oregano. Oregano brings some extra flavor. If you wish, you can add some dried herbs such as Italian herbs, parsley or basil.
Add some water to the marinade. After pressing the tofu, crush it and add the rest of the ingredients. Let it sit in the refrigerator for a few hours until overnight for best results. It will absorb most of the marinade and have a salty, goat cheese-like flavor. You can keep the rest of the food in the refrigerator for up to 5 days.
Preparation time: 15 minutes
Total time: 15 minutes
Yield: 4
Category: Salads
Cuisine: American
Diet: Vegetarian
This salad is filled with all the amazing flavors and textures. A sweet and rich maple lime almond butter topped with roasted corn, chickpeas, avocado cream, tofu cheese, red onion, cucumber and green vegetables. Perfect for warm summer evenings and picnics in the park.
<h1>raw material</h1>
<h1>Lime almond butter</h1>
3 tbsp almond butter (45 g)
3 tbsp water
2 tablespoons fresh lime juice
1 tbsp red wine vinegar
2 tablespoons pure maple syrup
1/2 tsp. sea salt
<h1>Tofu cheese</h1>
1 sachet of firm or extra hard tofu, press for at least 30 minutes
1/4 cup water per cup, fresh lemon juice and apple cider vinegar
1 tbsp dried oregano
1 tablespoon nutritional yeast
1 1/2 tsp. sea salt
<h1>Salad (per serving</h1>).
1/4 of the avocado, diced
1/4 cup chopped red onion
1/3 cucumber, cut into cubes
1/2 cup chickpeas
1/2 cup corn
A few mixed vegetables, spinach or arugula
<h1>Production process</h1>
To make a seasoning, stir all the ingredients together until smooth and creamy.
To make tofu cheese, crush the tofu in a shallow container, add the rest of the ingredients, shake well to let stand, then let stand for a few hours for 5 days.
To make roasted corn, bake in the oven to 500 F, then place the corn on a baking sheet and sprinkle with a little paprika, salt, and pepper. Place the tray in an oven near the top and bake for 5-10 minutes until it starts to turn brown.
To assemble the salad, start with green vegetables and then add chopped cucumbers, chickpeas, roasted corn, diced red onion, avocado, tofu cheese and top, and add the right amount of seasoning.
<h1>nourishment</h1>
Servings: 1
Calories: 478
Fat: 22 g
Carbohydrate: 53 g
Fiber: 14 g
Protein: 21 g
For vegans, remove garlic, onions, parsley, and related powder products, and if necessary, use fresh celery, oregano, basil, and mint leaves instead.