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Edamame and Bean Salad with Crispy Tofu

Crispy baked tofu with an edamame and green bean salad in a lime-ginger-sesame dressing. A vegetarian powerhouse with ample protein and fiber.

From The Young Forever Cookbook

Ingredients

  • 1 (12-oz) block organic extra-firm tofu
  • 2 tbsp gluten-free tamari
  • 1 tsp sriracha or other hot sauce
  • 1 tbsp arrowroot powder or cornstarch
  • 1 tbsp avocado oil
  • 1 lb green beans, trimmed
  • 3 tbsp rice wine vinegar
  • 2 tbsp lime juice
  • 1 tbsp avocado oil
  • 1 tbsp gluten-free tamari
  • 1 tsp sesame oil
  • 1 garlic clove, minced
  • 2 tsp grated fresh ginger
  • 1 cup frozen edamame, thawed
  • 2 long red chiles, seeded
  • 1 bunch scallions, thinly sliced
  • 0.33 cup roughly chopped fresh cilantro leaves
  • 0.33 cup roughly chopped toasted peanuts or cashews

Instructions

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  2. For the tofu: Arrange the tofu slices on a clean kitchen towel or paper towels. Cover with another kitchen towel (or paper towels) and place a heavy pan on top. Let the tofu drain for at least 15 minutes.
  3. Cut the tofu into cubes. In a large bowl, whisk the tamari and sriracha until smooth. Add the tofu pieces, toss, and marinate for 10 minutes.
  4. In a small bowl, whisk the arrowroot powder and avocado oil until smooth. Add to the tofu pieces, toss to coat, and arrange on the baking sheet in an even layer. Bake for 20 to 25 minutes, flipping halfway, until golden brown.
  5. For the salad: Bring a large pot of water to a boil. Add the green beans and blanch for 3 minutes, then transfer to a bowl filled with ice water. Once cool, lift out and place on a paper towel–lined tray to drain.
  6. In a large bowl, whisk together the vinegar, lime juice, avocado oil, tamari, sesame oil, garlic, and ginger. Add the blanched beans along with the edamame and toss to coat. Add the minced chile, scallions, and cilantro and mix well. Top with the crispy tofu, garnish with the toasted peanuts and sliced red chile, and serve immediately.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Protein
    From: Tofu
  • Calcium
    From: Tofu
  • Genistein
    From: Tofu
  • Folic Acid
    From: Edamame
  • Nicotinamide Mononucleotide
    From: Edamame
  • Folate
    From: Edamame
  • Phytoestrogens
    From: Edamame
  • 6-Shogaol
    From: Ginger
  • Gingerols
    From: Ginger

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Chronic kidney disease
    Protects against · via Tofu
  • Sarcopenia
    Protects against · via Protein
  • Obesity
    Protects against · via Protein
  • Osteoporosis
    Protects against · via Protein
  • Bone mineral density loss
    Protects against · via Protein
  • High blood pressure
    Reduces risk of · via Calcium
  • Cardiovascular Disease
    Protects against · via Genistein
  • Alzheimer's disease
    Protects against · via Genistein
  • Menopause symptoms
    Protects against · via Genistein
  • Cancer
    Protects against · via Genistein
  • Aging
    Reduces risk of · via Edamame
  • Heart disease
    Reduces risk of · via Edamame
  • Age-Related Hearing Loss
    Protects against · via Folic Acid
  • Erectile dysfunction
    Improves · via Folic Acid
  • Insulin resistance
    Improves · via Nicotinamide Mononucleotide
  • Age-Related NAD+ Decline
    Protects against · via Nicotinamide Mononucleotide
  • Cognitive decline
    Reduces risk of · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • High blood sugar
    Improves · via Ginger
  • Rheumatoid arthritis
    Improves · via Ginger
  • Osteoarthritis
    Improves · via Ginger
  • Migraine Headache
    Improves · via Ginger
  • Menstrual Pain
    Improves · via Ginger
  • Nausea and Vomiting
    Improves · via Ginger
  • DNA Damage
    Protects against · via Ginger
  • Knee Osteoarthritis
    Improves · via Ginger
  • Prostate cancer
    Protects against · via Ginger
  • Heavy Menstrual Bleeding
    Improves · via Ginger
  • Premenstrual Syndrome
    Improves · via Ginger
  • Motion Sickness
    Improves · via Ginger
  • Morning Sickness
    Improves · via Ginger
  • Benign Prostatic Hyperplasia
    Protects against · via Ginger

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