Vegan Subway Salad Meal Prep
Prepare this Vegan Subway Salad for easy meal prep. Featuring crispy tofu, chickpeas, and a zesty homemade dressing, it's a delicious, plant-based meal ready for your week ahead!
Ingredients
Salad
- 1 small head iceberg lettuce, chopped
- 1 19oz can chickpeas, rinsed and drained
- ⅓ cup hot banana peppers (sub ¼ sliced olives if you don't like spicy)
- ¼ cup finely diced red onion
- garlic croutons to taste
Salad Dressing
- ¼ cup extra virgin olive oil
- 2-3 tbsp red wine vinegar
- 1 tbsp white vinegar
- 1 tbsp dijon mustard
- 1 tsp Italian seasoning
- 1 tbsp maple syrup or vegan honey
- salt & pepper to taste
Crispy Tofu
- 1 block extra firm tofu, drained and pressed
- 2 tbsp nutritional yeast
- 1 tbsp low sodium soy sauce or tamari
- 1 tbsp cornstarch
- 1 tbsp Italian spice blend
Instructions
Crispy Tofu
- Start by preparing the crispy tofu. Cut the tofu into bite-sized cubes and add into a large bowl.
- Top with cornstarch, nutritional yeast, soy sauce and Italian seasoning. Toss to coat the tofu evenly.
- Cook in the air fryer at 390 for 8-10 mins, flipping halfway. (Or fry in a pan with a little oil until crispy.)
Salad Dressing
- In a tall jar, add in olive oil, red wine vinegar, white vinegar, dijon mustard, Italian seasoning, salt, pepper, and maple syrup or honey. Use an immersion blender to blend it up. (or just whisk!)
Salad Jar Assembly
- Divide all ingredients evenly into 4 separate mason jars or meal prep jars. Start by add the dressing, then chickpeas, onions, banana peppers, lettuce, tofu, and croutons.
- Store in the fridge, and enjoy!
Notes
Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Serving: 400g | Calories: 525kcal | Carbohydrates: 50g | Protein: 30g | Fat: 36g | Saturated Fat: 6g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 14g | Sodium: 750mg | Potassium: 650mg | Fiber: 10g | Sugar: 7.5g | Vitamin A: 100IU | Vitamin C: 22mg | Calcium: 120mg | Iron: 4mg
Tried this recipe?Let us know how it was!