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Tofu with Apples and Arugula Salad

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Total time: 5 minutes

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Serves 6

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5.1 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.


500g - Tofu, firm, cubed

¾ cup - Apples, raw, with skin, cubed

¾ cup - Pineapple chunks, canned, in pineapple   juice, drained,

¼ cup - Nuts, peanut, dry roasted, unsalted

30g - Cheese, cheddar, natural, plain, reduced   fat, cubed

3 cup - Kale, raw, 1" pieces, loosely   packed

1½ cup - Dressing, sesame


Mixing bowl, Cooking pot, Chopping board, Knife


1. Cut the tofu into a 2 cm cube. Set aside.

2. Boil water in a cooking pot, add the cubed cut tofu and boil for 2 mins. Drain in a colander and wash in running water to cool it down. Allow to drain dry in the colander.

3. Toss the boiled tofu, apple, pineapple, peanut, and cheese together in a large bowl.

4. Line a large serving dish with fresh kale and pour in the tofu and fruit salad mixture into the middle.

5. Serve with ready-made sesame dressing on the side.


1 serving = about 203g

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Energy (kcal)


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Carbs (g)


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Proteins (g)


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Fats (g)


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Fibre (g)


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