RECIPES

California Avocado, Tofu and Brown Rice Noodles Salad

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Total Time:

30min

Cook Time:

5min

Prep Time:

25min

Nutritional Highlights (per serving)

See Full

340
Calories
14 g
Total Fat
8 g
Dietary Fiber
11 g
Protein
46 g
Total Carbs
 California Avocado, Tofu and Brown Rice Noodles Salad

This dish may very well become your warm weather go-to salad as a main or side dish. California Avocados add creaminess, fresh orange adds bright acidity and juicy sweetness, and toasted sesame seeds add a crunchy earthy taste. Nutritionally, this low-sodium salad is an excellent source of vitamin C (40% DV), vitamin K (30% DV) and dietary fiber (32% DV). For a gluten-free alternative, try gluten-free noodles and gluten-free soy sauce or tamari.

Ingredients

Serves: 4
oz.  dry thin brown rice noodles (or 2 3/4 cups cooked)
tsp.  dark sesame oil
  ripe, Fresh California Avocados, seeded, peeled and diced
Tbsp.  rice vinegar
  medium orange, ends and peel sliced off, cut crosswise, broken into segments
1/4  cup  chopped scallions (green part only)
1/4  cup  coarsely chopped cilantro
Tbsp.  toasted sesame seeds*
tsp.  reduced-sodium soy sauce
cup  tofu, roasted or toasted

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Prepare the noodles in salted water according to package directions, minus 1 minute so as not to overcook them. Rinse with cold water to cool quickly. Drain again and pour into a large mixing bowl. Drizzle with sesame oil.
  2. Preheat oven to 400 degrees F. Drain tofu and place on a cutting board. Gently press tofu to release as much water as possible. Cut tofu into (1-inch) cubes and arrange them in a single layer on a large parchment paper-lined baking sheet. Lightly spray tofu all over with cooking spray and bake, flipping halfway through, until golden brown and just crisp, about 40 minutes total.
  3. Dice the avocado and add it to the bowl, pouring the rice vinegar over the avocado. Add the remaining ingredients and mix gently. You may enjoy the salad immediately for the best quality, or within 24 hours.

Serving Suggestion: Serve on top of your favorite salad greens.

Beverage Pairing: Iced green tea with a lemon or orange wedge or lime-flavored sparkling water with an orange wedge.

*You can use store-bought toasted sesame seeds or toast your own in a sauté pan for 2 minutes over medium heat.

**Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 340
Total Fat 14 g
Trans Fat 0 g
Saturated Fat 2 g
Unsaturated Fat 6 g
Polyunsaturated Fat 4 mg
Dietary Fiber 8 g
Protein 11 g
Total Carbs 46 g
Cholesterol 0 mg
Sodium 110 mg
Potassium 300 mg
Total Sugar 5 g

Vitamin A 240 IU; Vitamin C 25 mg; Calcium 96 mg; Iron 2 mg; Vitamin D 0 IU; Folate 41 mcg; Omega 3 Fatty Acid 0 g

% Daily Value*: Vitamin A 4%; Vitamin C 40%; Calcium 10%; Iron 10%; Vitamin D 0%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Michelle Dudash, RDN

Award-winning registered dietitian nutritionist, Cordon Bleu-certified chef and best-selling author Michelle Dudash has created the award-winning recipes for busy moms struggling to feed their families nourishing meals while the clock is ticking. As an on-the-go working mom herself, Michelle understood early on that it is possible to cook like a chef while eating like a nutritionist, which is where the idea materialized for her first book, Clean Eating for Busy Families (Fair Winds Press). In January 2016, Michelle launched her online program Clean Eating Cooking School: Monthly Meal Plans Made Simple.

Michelle is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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