Learn How To Prepare A Flavorful Tofu Salad In Just Minutes

Tofu salad is a light and nutritious dish with crispy or raw tofu, fresh veggies, and a tangy dressing. Toss together lettuce, tomatoes, cucumbers, and tofu with a mix of olive oil, soy sauce, and lemon juice. Garnish with sesame seeds or nuts for a crunchy and delicious meal.

Tofu salad is a healthy and protein-rich dish made with fresh vegetables and a flavorful dressing. Press and marinate the tofu for extra taste, then cook it until crispy or use it raw. Toss it with lettuce, tomatoes, cucumbers, bell peppers, and carrots for a crunchy texture. A simple dressing of olive oil, soy sauce, lemon juice, and honey enhances the flavors. Garnish with sesame seeds or nuts for added crunch. Serve immediately for a refreshing and nutritious meal.

Ingredients:

For the Salad:

200g firm tofu (cut into small cubes)
1 cup lettuce (chopped)
1/2 cup cherry tomatoes (halved)
1/2 cup cucumber (sliced)
1/2 cup bell peppers (red, yellow, or green, thinly sliced)
1/4 cup red onion (thinly sliced)
1/4 cup shredded carrots
2 tbsp sesame seeds or chopped nuts (for crunch)
Fresh cilantro or parsley (for garnish)

For the Dressing:

2 tbsp olive oil
1 tbsp lemon juice or apple cider vinegar
1 tbsp soy sauce or tamari
1 tsp honey or maple syrup
1 tsp Dijon mustard (optional, for extra flavor)
1 clove garlic (minced)
1/2 tsp black pepper
1/2 tsp salt

For Tofu Marinade (Optional for Extra Flavor):

1 tbsp soy sauce
1 tsp sesame oil
1/2 tsp garlic powder
1/2 tsp smoked paprika

Instructions:

Step 1: Prepare the Tofu

Press the Tofu: Wrap the tofu in a clean kitchen towel and place a heavy object (like a plate or pan) on top. Let it sit for 10-15 minutes to remove excess moisture.
Cut & Marinate (Optional): Cut the tofu into small cubes and mix with soy sauce, sesame oil, garlic powder, and paprika. Let it marinate for 10 minutes.

Step 2: Cook the Tofu (Optional for Extra Crispiness)

Heat a pan with 1 tbsp olive oil over medium heat.
Add the tofu cubes and cook for 5-7 minutes, flipping occasionally, until golden and crispy.
Remove from the pan and let cool slightly.

Step 3: Prepare the Vegetables

Wash and chop all the vegetables lettuce, tomatoes, cucumber, bell peppers, onions, and carrots.
Place them in a large mixing bowl.

Step 4: Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, soy sauce, honey, Dijon mustard, minced garlic, salt, and pepper.
Mix well until smooth and emulsified.