Best 4 Easy Tofu Salad Recipes
In a world of culinary delights, tofu salad stands out as a symphony of flavors, textures, and health benefits. This delectable dish, often hailed as a vegetarian's delight, has gained popularity among health-conscious individuals seeking a nutritious and protein-packed meal. With its versatility, tofu salad can be transformed into a myriad of culinary creations, each offering a unique taste experience. From the classic combination of tofu, vegetables, and a tangy dressing to innovative recipes incorporating fruits, nuts, and grains, this article presents a collection of easy-to-follow tofu salad recipes that cater to diverse dietary preferences and culinary aspirations. Whether you're a seasoned salad aficionado or a novice cook seeking a healthy and flavorful meal, these tofu salad recipes promise to tantalize your taste buds and nourish your body.
Let's cook with our recipes!
EASY TOFU SALAD WITH TUNA AND WATERCRESS
Fresh tofu salad with a sesame, garlic and soy sauce dressing.
Provided by Emi Goya
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 20m
Yield 6
Number Of Ingredients 10
Steps:
- Layer the bean sprouts, tofu, tuna, watercress, tomatoes, and Japanese pickled radish in a 9x13-inch baking dish. Set aside. Place the onion in a bowl.
- Heat the garlic in the sesame oil in a skillet over medium heat until garlic is browned and fragrant, about 5 minutes. Remove garlic slices, then pour the hot oil over the onion. Stir in the soy sauce and pour dressing over the salad.
Nutrition Facts : Calories 215 calories, Carbohydrate 9.1 g, Cholesterol 12.6 mg, Fat 12.3 g, Fiber 2.1 g, Protein 19.3 g, SaturatedFat 1.8 g, Sodium 1298.8 mg, Sugar 3.9 g
QUICK AND EASY TOFU SALAD
This is a super easy tofu salad that tastes great! We always keep a package of tofu in the fridge for a quick meal. Also good as leftovers to allow the tofu to soak up the seasonings.
Provided by Katrina Sherman Opgenorth
Categories Salad
Time 10m
Yield 2
Number Of Ingredients 5
Steps:
- Stir tofu, green onions, sesame oil, soy sauce, and rice vinegar together with a spoon.
Nutrition Facts : Calories 200.4 calories, Carbohydrate 4.9 g, Fat 15.3 g, Fiber 1 g, Protein 14.3 g, SaturatedFat 2.2 g, Sodium 462.3 mg, Sugar 1.2 g
TOFU SALAD - EASY VEGAN - MAKE AHEAD (MOOSEWOOD)
Courtesy of the original Moosewood Cookbook. Love that you can make it ahead and just pull it out of the fridge at serving time. I'm serving this at a birthday party buffet to make sure there is something substantial for vegetarians/vegans in the group. The book recommends stuffing this salad into pita bread to make it a meal, which I've never tried but sounds great. Prep time includes the minimum 2 hours for marinading. Serves 6 as the main attraction, but more if it's a side dish. Enjoy!
Provided by magpie diner
Categories Soy/Tofu
Time 2h30m
Yield 6 serving(s)
Number Of Ingredients 20
Steps:
- Combine marinade ingredients in a large bowl.
- Cut the tofu into 1/2 inch cubes and add it along with the salad veggies into the marinade. Stir gently.
- Cover and let marinade at room temperature for at least two hours. You can prepare this a few days in advance, in which case just keep it in the fridge.
- Serve cold or at room temperature, sprinkled with all or some of the toppings.
Nutrition Facts : Calories 162.7, Fat 12.4, SaturatedFat 2, Sodium 616.9, Carbohydrate 6.9, Fiber 1.6, Sugar 4.1, Protein 8.5
EASY TOFU SALAD
My favorite recipe. I have four sisters and they literally force me to make it when they come over! You don't have to wait two hours for it to chill, I never do! Serve with soba noodles or another side.
Provided by Fionnuala Gallagher
Categories Salad
Time 2h10m
Yield 6
Number Of Ingredients 4
Steps:
- Place tofu cubes in a large bowl.
- Combine soy sauce, rice wine vinegar, and roasted sesame seeds in a small bowl. Pour over tofu; toss to mix.
- Chill tofu until flavors are combined, about 2 hours.
- Remove from refrigerator. Scoop tofu into small servings bowls and serve.
Nutrition Facts : Calories 109.3 calories, Carbohydrate 3.3 g, Fat 6.7 g, Fiber 0.6 g, Protein 11.2 g, SaturatedFat 1 g, Sodium 460.2 mg, Sugar 0.7 g
Tips:
- Select firm or extra-firm tofu: This type of tofu holds its shape better when cooked and won't crumble in the salad.
- Press the tofu: Pressing the tofu removes excess water, resulting in a firmer texture and better flavor absorption.
- Marinate the tofu: Marinating the tofu in a flavorful mixture of soy sauce, oil, and spices enhances its taste.
- Cook the tofu properly: Pan-frying or baking the tofu until golden brown creates a crispy exterior and a tender interior.
- Use fresh and colorful vegetables: Choose a variety of vibrant vegetables like cherry tomatoes, cucumber, red onion, and bell peppers for a visually appealing salad.
- Add protein sources: Incorporate chickpeas, lentils, or quinoa for additional protein and texture.
- Choose a flavorful dressing: Opt for a zesty dressing like a citrus vinaigrette or a creamy avocado dressing to complement the salad.
- Garnish with fresh herbs: Sprinkle chopped cilantro, basil, or mint on top of the salad for an extra layer of flavor and freshness.
Conclusion:
This easy tofu salad is a versatile and delicious dish that can be enjoyed as a main course or a side. With its combination of crispy tofu, fresh vegetables, and a flavorful dressing, this salad is sure to satisfy your taste buds. The tips provided in this article will help you create a delightful and nutritious tofu salad that is perfect for any occasion. So, gather your ingredients, follow the simple steps, and enjoy this healthy and satisfying meal!
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