Tofu & Watercress Salad with Mango & Avocado

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This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. Salad ingredients like mango and avocado add tangy flavor and creamy texture to bring the dish together and level up your green salad or vegetable salad repertoire.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 19, 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
Emily Lachtrupp, M.S., RD
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Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tofu & Watercress Salad with Mango & Avocado
Photo: Eva Kolenko
Active Time:
20 mins
Total Time:
20 mins
Servings:
4
Nutrition Profile:
Low-Carb Nut-Free Dairy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • ¼ cup extra-virgin olive oil

  • ¼ cup red-wine vinegar

  • 1 teaspoon honey

  • 1 teaspoon Dijon mustard

  • ¼ teaspoon salt

  • ½ teaspoon ground pepper

  • 8 cups lightly packed trimmed watercress and/or mixed salad greens

  • 1 cup Honey-Balsamic Roasted Tofu

  • ½ ripe avocado, sliced

  • ½ cup chopped fresh mango

  • ½ cup sliced red bell pepper

  • ¼ cup thinly sliced red onion

  • ¼ cup thinly sliced radishes

  • ¼ cup chopped fresh cilantro

  • 2 teaspoons sesame seeds

Directions

  1. Whisk oil, vinegar, honey, mustard, salt and pepper in a small bowl.

  2. Arrange watercress (or greens), tofu, avocado, mango, bell pepper, onion and radishes in 4 bowls. Serve drizzled with the dressing and sprinkled with cilantro and sesame seeds.

Originally appeared: EatingWell Magazine, March 2021

Nutrition Facts (per serving)

308 Calories
24g Fat
14g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 308
% Daily Value *
Total Carbohydrate 14g 5%
Dietary Fiber 4g 14%
Total Sugars 8g
Protein 11g 22%
Total Fat 24g 31%
Saturated Fat 3g 15%
Vitamin A 3111IU 62%
Sodium 480mg 21%

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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