Best 5 Easy Tofu Salad With Tuna And Watercress Recipes
Tofu salad with tuna and watercress is an easy and refreshing dish that's perfect for a light lunch or dinner. It's packed with protein and healthy fats, and the zesty dressing adds a delicious pop of flavor.
This salad is made with simple ingredients that you can find at most grocery stores. The tofu is pan-fried until crispy, then tossed with tuna, watercress, red onion, and a dressing made with olive oil, lemon juice, Dijon mustard, and honey. The result is a salad that's both satisfying and nutritious.
In addition to the classic tofu salad with tuna and watercress, this article also includes recipes for three variations on the dish. These variations include a vegan version, which uses tempeh instead of tofu, a Mediterranean version, which adds Kalamata olives and feta cheese, and an Asian version, which uses a dressing made with soy sauce, rice vinegar, and sesame oil.
Whether you're looking for a classic tofu salad or something a little different, you're sure to find a recipe in this article that you'll enjoy.
EASY TOFU AND WATERCRESS SALAD
One of Hawaii's local favorites. Easy to make and always a crowd-pleaser.
Provided by getinmybelly
Time 20m
Yield 6
Number Of Ingredients 12
Steps:
- Cut watercress into 1 1/2-inch lengths. Combine with tofu, bean sprouts, grape tomatoes, tuna, and green onion in a large bowl.
- Mix shoyu, olive oil, sugar, sesame seeds, ginger, and garlic together in a bowl. Drizzle dressing over salad (a little goes a long way) and toss before serving.
Nutrition Facts : Calories 135.6 calories, Carbohydrate 9.8 g, Cholesterol 6.3 mg, Fat 5.9 g, Fiber 1.9 g, Protein 13.6 g, SaturatedFat 0.9 g, Sodium 840.5 mg, Sugar 4.4 g
EASY TOFU SALAD WITH TUNA AND WATERCRESS RECIPE
Try out our flavorful tofu salad loaded with tuna, soft tofu, pickled radish, and more! It's coated in a crispy garlic dressing for a more savory meal.
Provided by Dianne Wright
Categories Salad
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 for 5 minutes, until the garlic is browned and fragrant.
- Remove the garlic slices, then pour the hot oil over the onion.
- Stir in the soy sauce, then pour the dressing over the salad.
- Serve, and enjoy!
Nutrition Facts : Carbohydrate 9.04g, Cholesterol 9.21mg, Fat 11.63g, Fiber 2.14g, Protein 13.84g, SaturatedFat 1.70g, ServingSize 6.00, Sodium 1,197.19mg, Sugar 0.00, UnsaturatedFat 4.14g
JAPANESE TOFU SALAD
Here is a simple way of incorporating tofu into your diet. You can certainly play around with this recipe, adding whatever you like, I garnish mine with lime wedges.
Provided by JOSIE
Categories Salad Vegetable Salad Recipes
Time 1h40m
Yield 4
Number Of Ingredients 12
Steps:
- Place tofu between two plates, and weigh down with a heavy book. Allow tofu to drain for 1 hour, pouring out the expelled liquid every 20 minutes.
- Whisk together the soy sauce, mirin, sesame oil, and rice vinegar in a small bowl. Heat the oil in a small pan over medium heat, stir in the garlic and ginger, and gently cook until lightly golden; stir into the soy sauce mixture.
- Cut tofu into bite-sized pieces, and toss together with the tomato, onion, and cilantro. Pour in the dressing and toss to coat. Garnish with a sprinkle of sesame seeds.
Nutrition Facts : Calories 271.7 calories, Carbohydrate 11 g, Fat 19.1 g, Fiber 3.6 g, Protein 17.6 g, SaturatedFat 2.8 g, Sodium 695.2 mg, Sugar 3.4 g
TOFU SALAD
To make the tofu extra crispy in this tofu salad recipe, we recommend draining some of the liquid and cooking it in a generous amount of oil at high heat. It takes a little extra time, but it's worth it! -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Lunch
Time 25m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Blot tofu dry. Wrap in a clean kitchen towel; place on a plate and refrigerate at least 1 hour. In a large shallow dish, whisk vinegar, soy sauce, sesame oil, sriracha, peanut butter and ginger until smooth. Add tofu; turn to coat. Cover and refrigerate 3-5 hours, turning occasionally. Drain tofu reserving marinade; pat dry. In a large skillet, heat canola oil over medium-high heat. Add tofu; cook until crisp and golden brown, 5-7 minutes, stirring occasionally. Remove from pan; drain on paper towels. In a large bowl, combine romaine, carrots, avocado, tomatoes, onion and tofu. Pour reserved marinade over salad; toss to coat. Sprinkle with sesame seeds. Serve immediately.
Nutrition Facts : Calories 414 calories, Fat 31g fat (4g saturated fat), Cholesterol 0 cholesterol, Sodium 1129mg sodium, Carbohydrate 24g carbohydrate (12g sugars, Fiber 7g fiber), Protein 15g protein.
WATERCRESS AND TOFU SALAD
This light and tasty dish is great for pot-lucks or even a light dinner. Substitute canned tuna with canned salmon, albacore, or fresh grilled fish. Use my Oriental Salad Dressing for other dishes as well.
Provided by toninalani
Categories Salad Dressings
Time 30m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Drain tofu on paper towels in refrigerator for at least 1 hour.
- After tofu is drained, cut into 1" blocks.
- Heat pot of lightly salted water.
- Cut 2 inches off bottom of watercress and discard.
- Cut watercress into 3" pieces.
- When water comes to boil, add cut watercress and parboil for 30 seconds.
- Drain and cool in ice bath.
- Meanwhile, make Oriental Salad Dressing: Combine all other ingredients - soy sauce, rice vinegar, ginger, sesame oil, sugar, sesame seeds and blend.
- Arrange drained and cooled watercress on a platter with tofu, tomato, and fish.
- Drizzle with Oriental Salad Dressing at time of serving.
Tips:
- Choose firm or extra-firm tofu: This will help the tofu hold its shape and not crumble when mixed with the other ingredients.
- Press the tofu before using: This will help remove excess water and make the tofu more flavorful.
- Use a variety of vegetables: This will add color, texture, and flavor to the salad.
- Don't overcook the tuna: Tuna is best when it is cooked just until it is opaque in the center.
- Use a light dressing: A heavy dressing will overpower the delicate flavors of the tofu and tuna.
- Serve the salad immediately: This will prevent the tofu from becoming soggy.
Conclusion:
This easy tofu salad with tuna and watercress is a delicious and healthy meal that can be enjoyed for lunch or dinner. It is packed with protein, vitamins, and minerals, and it is also low in calories and fat. The salad is also very versatile and can be customized to your liking. For example, you can add different vegetables, fruits, or nuts. You can also use a different type of dressing, such as a vinaigrette or a creamy dressing. No matter how you make it, this salad is sure to be a hit.
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