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