Eat to Live Mexican Salad Recipe High Fiber and High ProteinSo, you’ve read one of Dr. Fuhrman’s life-changing books and you’re ready to become a nutritarian (or at least give it a try for 6 weeks and lose over 21 pounds in the process–yes I’m living proof that it works!).  Well, here is a delicious, nutritious and deeply satisfying meal that you are going to be thanking me for later!  My very own recipe and favorite go-to salad, especially after a strength-training workout where you want to have ample protein!

Eat to live mexican salad recipe by

I love that this salad uses some pre-made elements, so it makes it quicker to prepare!  I usually have all these ingredients on hand in my pantry so I can make the Mexican tofu at any time–it goes great in a wrap too!  See full recipe in bold below!

Eat to live mexican salad ingredients



  • Pico de Gallo salsa (ready made or homemade)
  • Lower sodium salsa (my favorite is TJ’s Serrano)
  • diced red bell pepper
  • diced fresh avocado
  • 1 head iceberg
  • 1 small can tomato paste
  • 1 can TJ’s diced no salt added tomatoes
  • 1 package Organic Firm tofu
  • 2 1/2 cups vegetable stock
  • 2 tbsp. dried minced onion
  • 1 tbsp. garlic powder
  • 1 tbsp. Cayenne pepper powder
  • 2 tbsp. cumin
  • black pepper, to taste


  1. Prepare the tofu: Dice the tofu into 1/2 inch cubes.  Pour the vegetable stock into a pan and place on high heat.  Saute the tofu cubes in the stock for at least 10 minutes.  Reduce heat to medium low and add minced onion, garlic powder, Cayenne powder, cumin and pepper to suit your taste.  Stir well and reduce heat to low.  Add the diced tomatoes and tomato paste.  Check on your mixture every few minutes and add tablespoons of water as needed.
  2. Prepare Refried Beans: In a microwave-safe bowl combine a can of Trader Joe’s fat free refried beans with 1/2 cup water and 1/2 cup Pico de Gallo.  Stir well and heat on high for 2 1/2 minutes.  Set aside.
  3. Rinse and pat dry your head of lettuce.  Chop the lettuce and spread over two plates.  Dice your red bell pepper and sprinkle some over the lettuce.
  4. Assemble: Layer the refried beans (about 1/2 cup) over the bed of lettuce, add tofu cubes on top of the beans and top it all with pre-made Pico de Gallo and salsa. 

Mexican salad eat to live refried beans with pico de gallo nutritarian eat to live MyMommaToldMe.comMake the canned refried beans taste loads fresher and yummier by adding a 1/2 cup of Pico de Gallo and some water to make them easier to spread!

saute tofu step mexican salad MyMommaToldMe.comNow that you are embarking on becoming Nutritarian you will soon realize how overrated oil is in cooking!  Even a “stir fry” can be accomplished by using veggie broth or water instead of oil–and I promise you don’t really miss it!  You’ll get a dose of healthy fat from the avocado (that has the added benefit of lots of fiber) in lieu of oil!  Add all of your Mexican seasonings after you’ve let your tofu cubes cook on high for at least 10 minutes.

mexican tofu MyMommaToldMe.comThis is what your tofu mixture will look like after you’ve added the diced tomatoes and just before you add the tomato paste!  Yum!

Nutritarian Mexican Tofu Salad recipe by MyMommaToldMe.comI learned to use salsa instead of salad dressing when I first started following the Nutritarian plan–it is a game changer!

For more great Nutritarian recipes, check out:

Kale, Garbanzo and Tofu Stir Fry

Split Pea & Sweet Potato Soup



xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Stacey says:

    Your meals and salads that contain soy/tofu, what substitutes do you recommend. I cannot have soy based products due to the estrogen receptors for breast cancer.

    Thank You

  • Barb says:

    Kristen, do you press your tofu before sautéing in the broth?

    • Kristen says:

      Hi Barb!

      No, for this recipe I’d don’t press the tofu, I drain it well. Since I’m sauteing it in liquid, any extra liquid doesn’t really matter.

      That being said, if you’re particularly fond of those neat little cubes then it may be wise to press the tofu. Lately I’ve been just chopping the tofu up so it looks more like a crumble.

      xo, Kristen

  • Brian says:

    I made this! Wow the cumin and cayenne were strong, was not expecting that. Happy to be mixing things up in my “mostly nutritarian” diet of the last few weeks with this recipe. Thank you!

  • Becky says:

    My husband and I started Dr. Furman’s 6 week challenge from his Ear To Live book 3 days ago. We’ve been feeling discouraged because we’re struggling finding salad dressing and other recipes that we like. This, though……. We have how that we can actually last the 6 weeks!! Delicious….Thanks!!

    • Kristen says:

      Hi Becky!

      Huge congratulations to you and your hubby for starting your nutritarian journey! Yay! I’m so glad you found this recipe helpful!

      Wishing you the best and please check in during your 6 weeks to let us know how you’re doing!

      xo, Kristen

  • Eshani says:

    Great recipe! Does this work for during the 6-week plan? Mainly I ask bc of the salt in the TJ’s salsa and beans.

    • Kristen | Hello Nutritarian says:

      Hi Eshani!

      I would make sure to get low-sodium salsa like pico de gallo and (if you can find them) low-sodium refried beans! Otherwise it will work!

      xo, Kristen