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.

Step 5: Assemble the Salad

• Add the crispy or raw tofu to the bowl of vegetables.
• Drizzle the prepared dressing over the salad.
• Toss everything gently to coat the ingredients evenly.

Step 6: Garnish & Serve

• Sprinkle sesame seeds or chopped nuts on top for added crunch.
• Garnish with fresh cilantro or parsley.
• Serve immediately and enjoy

Serving Suggestions:

• Pair with whole-grain bread or quinoa for a wholesome meal.
• Add avocado or feta cheese for extra creaminess.
• Serve chilled for a refreshing summer salad.