“Caprese” Salad with Tofu

March 30th, 2012

caprese salad with tofuWho doesn’t love a fresh Caprese salad in the summertime?  However, mozzarella is high in fat and about 1200 calories per pound!  If you substitute the cheese with tofu (385 calories per pound), you get all the health benefits including high protein without the extra calories.  Selecting the right tofu is important, so make sure you get the firm kind, as the consistency is most like fresh mozzarella.  You can also serve this as a wrap or a sandwich.


  • 1 block (1 lb.) of firm tofu (freshly made tofu is preferred, but packaged is also ok)
  • 2 ripe tomatoes
  • 3 sprigs of basil leaves
  • Balsamic vinegar
  • Extra virgin olive oil
  • Freshly ground black pepper
  • Sea salt

Cut up the tofu into 1/4 inch slices.  Pat the tofu dry with a paper towel until slightly dry.  Sprinkle sea salt lightly on both sides and set aside on a plate.  Slice the tomato.  In a small cup, mix olive oil and vinegar.  On the serving plate, begin by alternating layers of tofu, tomato, and basil in a swirl pattern.  Drizzle the olive oil and vinegar mixture on top.  Chill in the refrigerator until ready to serve.  Add freshly ground pepper and garnish with a sprig of basil and you have a very healthy antipasto dish.