Tofu, Snow Pea & Carrot Wild Rice Salad

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Sesame oil and nori (dried seaweed) give this healthy grain-salad recipe Asian flair. Serve as a vegetarian main dish or as a side for grilled shrimp or baked chicken.

By
Carolyn Malcoun
Carolyn Malcoun
Carolyn Malcoun

As EatingWell's Associate Editorial Director, Carolyn Malcoun searches for cool farmers, chefs and other food stories to tell. She has a bachelor's degree in journalism from the University of Wisconsin and a culinary arts degree from New England Culinary Institute. She started at EatingWell as an intern in the Test Kitchen in 2005 and joined the editorial team soon after.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jill Cerreta, M.S., RD
Reviewed by Dietitian Jill Cerreta, M.S., RD
Jill Cerreta was a nutrition consultant for EatingWell for a number of years, reviewing our content for factual accuracy and ensuring recipes fit our nutrition parameters. As a registered dietitian, she meets with clients at her private practice, Live Well Nutrition, based in Rutland Town, Vermont.
EatingWell's Editorial Guidelines
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Prep Time:
15 mins
Total Time:
15 mins
Servings:
6
Yield:
6 servings
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Healthy Immunity Low-Sodium Heart-Healthy Vegan Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • ⅓ cup toasted sesame oil

  • ⅓ cup rice vinegar

  • 2 tablespoons minced shallot

  • ¾ teaspoon salt

  • ½ teaspoon ground pepper

  • 3 cups cooked and cooled wild rice (see Tips)

  • 2 cups cubed seasoned baked tofu (8 ounces)

  • 2 cups sliced snow peas

  • 1 cup diced carrots

  • ¼ cup crumbled nori

Directions

  1. Whisk oil, vinegar, shallot, salt and pepper in a large bowl. Add wild rice, tofu, snow peas and carrots; stir to combine. Serve topped with nori.

Tips

Tips: To make 3 cups cooked wild rice: Bring 1 1/4 cups wild rice and 5 cups water to a boil in a medium saucepan. Reduce heat to maintain a gentle simmer; cover with a tight-fitting lid and cook until tender, 45 to 55 minutes. Drain if needed.

Originally appeared: EatingWell Magazine, May/June 2017

Nutrition Facts (per serving)

279 Calories
16g Fat
25g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/4 cups
Calories 279
% Daily Value *
Total Carbohydrate 25g 9%
Dietary Fiber 3g 10%
Total Sugars 4g
Added Sugars 1g 2%
Protein 11g 22%
Total Fat 16g 20%
Saturated Fat 2g 12%
Vitamin A 3852IU 77%
Vitamin C 17mg 18%
Folate 37mcg 9%
Sodium 474mg 21%
Calcium 103mg 8%
Iron 2mg 11%
Magnesium 37mg 9%
Potassium 223mg 5%

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.

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