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$5 Meal of the Week: Baked Tofu, Brown Rice, Avocado, Kale, and Walnut Salad

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Posted January 5, 2012 by Rachelle Owen

OK, OK, I know … vegans don’t eat just salads, but I will let you in on a secret: I love salad! Before you get all “iceberg lettuce—gross!” on me, let me tell you that salads can be unique, packed full of good stuff (vitamins, ya know!), and filling. This month, peta2 goes back to basics with meals that cost $5 or less, and I’m starting it out with my fave—a giant, layered salad! Check it:

Layered Salad

1/2 cup brown rice ($3 for a 2-lb. bag or 50¢ for 1/2 cup)
1/4 block tofu, cut into pieces ($1.99 for 1 pkg. or 50¢ for half)
Dill, pepper, paprika, garlic powder, to taste
Small amounts olive oil and lemon juice
Red leaf lettuce (99¢ for a head of lettuce or 49¢ for half)
Kale (50¢ for a bunch)
1 tomato, chopped (50¢ for one)
1/2 cucumber, diced (79¢ for one or 39¢ for half)
1/2 avocado, sliced ($1 for one or 50¢ for half)
1/2 cup walnuts ($1 for 1/2 cup)
1 bunch sprouts (49¢ for a bunch)
Red wine vinaigrette or your favorite dressing, to taste

Total Cost: Approximately $4.87, not counting spices and dressing

  • Prepare the rice following the instructions here.
  • When the rice is halfway done, lay the tofu on a baking sheet. Cover with dill, pepper, paprika, garlic powder, olive oil, and lemon juice.
  • Bake at 375ºF for about 20 minutes (turning over once), or until lightly browned on each side.
  • Place the rice in a large bowl. Add the lettuce, kale, tomato, cucumber, avocado, walnuts, and sprouts. Top with the baked tofu and dressing.

Makes 1 to 2 servings

Yum! What are your favorite salad toppings?

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  • 1324 days ago

    VA:F [1.9.22_1171]

    0

    YUM!!!!!!!!!!!!!!!!!

  • n

    1325 days ago

    VA:F [1.9.22_1171]

    0

    What’s gross about iceberg lettuce? It’s just lettuce.

  • 1326 days ago

    VA:F [1.9.22_1171]

    0

    Yum! 😛

  • 1330 days ago

    VA:F [1.9.22_1171]

    0

    but if tofu cost 1.99 should half a block cost roughly a dollar, not 0.50? Either way, thanks for the yummy recipe!

  • 1330 days ago

    VA:F [1.9.22_1171]

    0

    this looks sooooo delicious!!!

  • 1331 days ago

    VA:F [1.9.22_1171]

    0

    That looks delicious!

  • 1331 days ago

    VA:F [1.9.22_1171]

    0

    Hummus is favorite salad dressing.

  • 1331 days ago

    VA:F [1.9.22_1171]

    0

    that looks awesome! i love tofu on salads

  • 1331 days ago

    VA:F [1.9.22_1171]

    0

    This sounds delish and so do-able! Of course, I need the rice, walnuts, and cucumbers but have to go to the grocery store to get medicine tomorrow anyway! Know what my dinner will be tomorrow! The $5 a vegan meal is a great idea btw! Keep them coming!!!

  • 1331 days ago

    VA:F [1.9.22_1171]

    0

    OMG so going to try this…..

  • 1331 days ago

    VA:F [1.9.22_1171]

    0

    This looks/sounds really good.

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