Composed Salad with Pickled Beets & Smoked Tofu

4.2

(9)

7 Reviews

This composed salad is an artful arrangement of greens, hard-boiled egg, smoked tofu, beets and snap peas drizzled with a cool, creamy dill dressing.

Breana Lai Killeen, M.P.H., RD

Updated on June 4, 2024

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Tested by

EatingWell Test Kitchen

Overhead view of a white bowl of Composed Salad with Pickled Beets & Smoked Tofu recipe after adding dressing — Photo:
Ana Cadena

Prep Time:

15 mins

Active Time:

15 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Healthy Aging Healthy Immunity Vegetarian High-Protein Gluten-Free Low-Calorie

Jump to Nutrition Facts

What Is a Composed Salad?

A salad can be served as a tossed salad or a composed salad. In a tossed salad, the ingredients are placed in a bowl and mixed with a salad dressing. In a composed salad, various ingredients are arranged on a serving platter or plates with the salad dressing drizzled on top or served on the side.

What Is Smoked Tofu?

Baked smoked tofu is a variety of tofu with a savory smoked flavor and a firm, toothsome texture. It's ready to eat right out of the package. If you can't find smoked tofu, any seasoned baked tofu will do the trick.

Additional reporting by Jan Valdez

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Ingredients

½ cup reduced-fat sour cream
¼ cup chopped fresh dill
2 tablespoons lemon juice
¼ teaspoon salt
¼ teaspoon freshly ground pepper
6 cups torn Boston or Bibb lettuce
2 cups torn radicchio
4 hard-boiled eggs (see Tip), peeled and quartered
2 medium tomatoes, cut into wedges
8 ounces baked smoked tofu, diced
1 cup diced pickled beets
2 cups sugar snap peas, trimmed and halved

Directions

Combine sour cream, dill, lemon juice, salt and pepper in a small bowl.

Ana Cadena
Combine lettuce and radicchio in a large bowl; divide among 4 large plates and top with equal portions of hard-boiled egg, tomato wedges, tofu, beets and snap peas. Drizzle about 2 tablespoons of dressing over each salad.

Ana Cadena

Tip

To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

To make ahead

Cover and refrigerate the dressing (Step 1) in an airtight container for up to three days.

Originally appeared: EatingWell Magazine, July/August 2011; updated April 2023

Nutrition Facts (per serving)

268	Calories
12g	Fat
22g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 268
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 5g	16%
Total Sugars 13g
Protein 19g	38%
Total Fat 12g	16%
Saturated Fat 4g	22%
Cholesterol 198mg	66%
Vitamin A 4052IU	81%
Vitamin C 25mg	28%
Folate 130mcg	32%
Sodium 418mg	18%
Calcium 193mg	15%
Iron 4mg	19%
Magnesium 38mg	9%
Potassium 620mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.