This is my version of a panzanella salad – sans the “’pan” (bread). So why did I remove the name-sake ingredient of this recipe? I wanted to re-work this classic Italian salad to be compatible with the weight loss portion of Dr. Joel Fuhrman‘s Eat To Live plan. To do that, I got rid of the rustic bread and replaced it with “fried” tofu. (If you aren’t following Dr. Fuhrman, feel free to make this with grilled or pan-toasted day-old bread instead of tofu.)
I also swapped the traditional olive oil and vinegar dressing with fresh lemon juice and dill. Dr. Fuhrman discourages the use of any type of oil because, among other reasons, it is one of the highest calorie foods but has very little nutritional value. He also advocates against the use of adding salt to foods. However, some of his recipes use Braggs Amino Acids (tastes like soy sauce) in small quantities. I’ve used and enjoyed Braggs for many years so I included it in this dish rather than salt.
If you are interested in Dr. Fuhrman’s nutritional philosophy, I encourage you to read his books Eat to Live and Super Immunity. They were eye-opening for me and helped me lose weight faster than I’ve been able to since I was in high school. Every recipe I post this May will be compatible with Dr. Fuhrman’s Eat To Live plan, so check back for more!
Ingredients (serves 8)
1 14-ounce package extra firm tofu – cut into ½ inch cubes
1 English (seedless) cucumber – diced
1 pint cherry/grape tomatoes – cut in half
1 red bell pepper – diced
1 yellow bell pepper – diced
1 green bell pepper – diced
1 small red onion – cut in half-moon slivers
baby arugula
Marinade for tofu
½ c. fresh lemon juice
2 tsp. Braggs Amino Acids
Dressing for salad
½ c. fresh lemon juice
2 T. fresh dill – finely chopped
Directions
1. In a medium size bowl, mix ½ c. of lemon juice with 2 tsp. Braggs Amino Acids. Add cubed tofu and mix with hands to coat. Set aside and let marinate for 5 minutes.
2. Place tofu in a non-stick frying pan and reserve the marinade. Place 1 tablespoon of marinade in the bottom of the pan and turn heat to medium/medium-low and cook tofu (undisturbed) for 5 – 7 minutes until the underside of tofu starts to brown. Flip tofu to opposite side and add another tablespoon of marinade. Cook for about 5 minutes until marinade is absorbed/evaporated. Toss tofu again and repeat process by adding a tablespoon of marinade to the pan, let tofu cook in it for 5 minutes, then flip again until all the marinade is gone (about 20 – 25 minutes total). Remove tofu from pan and allow to cool.
3. Place all vegetables in a large mixing bowl. Add ½ cup lemon juice and dill. Mix well so all vegetables are evenly coated with lemon juice and dill.
4. On a serving dish, arrange a bed of arugula and top with vegetables. Sprinkle cooked tofu cubes on top and serve.
cheri says
Hi Amy, your pictures in this post are absolutely wonderful. I never had to worry about my weight before but the last few years it appears that youth is no longer on my side. This sounds like a wonderful program you are on and very cleansing in other ways as well. Thanks!
Amy says
I hear you sister! Seems like every year it get a little more difficult to maintain or lose weight. This diet makes it easier that anything else I’ve tried!
Shannon says
This is such a good idea and the photos are gorgeous! I love the nice browning on the tofu.
Amy says
Thanks, Shannon!
Alice Brody says
This looks absolutely beautiful and delicious. I love how the salad is both hearty and healthy. Good luck on your diet program! Thanks for sharing this one.
Amy says
Thanks, Alice!