Tofu salad bowl is a delicious and healthy vegan dish that is perfect for a quick and easy lunch or dinner. It is packed with protein, fiber, and healthy fats, and can be easily customized to your liking. This recipe features a spicy tofu marinade that gives the dish a flavorful kick. If you are not a fan of spicy food, you can reduce the amount of chili powder or omit it altogether. The salad bowl is served with a variety of toppings, including roasted sweet potatoes, quinoa, avocado, and a creamy tahini dressing. The roasted sweet potatoes add a touch of sweetness to the dish, while the quinoa provides a boost of protein and fiber. The avocado is a good source of healthy fats, and the tahini dressing adds a creamy and nutty flavor. This recipe is sure to please everyone at your table.
Check out the recipes below so you can choose the best recipe for yourself!
SPICY RICE NOODLES WITH CRISPY TOFU AND SPINACH
Herby noodles, chile oil and crisp tofu come together in this spicy, filling bowl that will disappear before you know it. But the component parts are just as valuable on their own: Make crisp baked tofu once, and you may never pan-fry cubes again. Make a scallion-basil paste on your cutting board, and forget about pesto from the food processor. And make a little extra spicy sesame oil, so that you can swirl it into scrambled eggs and smashed cucumber salads.
Provided by Sarah Jampel
Categories dinner, lunch, weekday, noodles, main course
Time 50m
Yield 4 servings
Number Of Ingredients 20
Steps:
- Heat the oven to 400 degrees and line a baking sheet with parchment paper. As the oven heats, press the tofu (you can do this by sandwiching the block in paper towels and placing a cutting board, plus a heavy pot, can or book on top).
- Cut the tofu into 1/2-inch cubes and place in a medium bowl. Add the salt and oils, and toss to combine.
- Sprinkle the cornstarch, panko and sesame seeds, if using, and toss gently so the tofu cubes are coated.
- Spread on the prepared sheet and bake for 30 to 35 minutes, flipping once, until golden-brown and crisp.
- While the tofu bakes, start the noodles: Put the dry rice noodles in a big, wide bowl. Fill a kettle, bring the water to a boil, and pour the boiling water over the noodles to cover. Set aside for 6 to 10 minutes, until the noodles are fully rehydrated and soft. (Time may vary by brand.) Then drain, rinse with cold water, and drain again. Transfer noodles to a large bowl.
- As the noodles soak, prepare the spicy sesame oil: In a small pot, combine sesame oil, peanut oil, garlic, ginger, red-pepper flakes and sesame seeds. Bring to a boil, then reduce to a simmer and cook on the lowest heat for 10 to 12 minutes, until the garlic slices turn golden.
- Meanwhile, on your cutting board, make a small mound with the teaspoon of salt. Place the basil and the scallions on top, and use your knife to furiously chop and smash until you have a rough paste.
- Mix the basil paste into the bowl of rice noodles. Pile the baby spinach on top. Pour at least half of the hot oil immediately over the spinach, tossing so that the heat wilts the leaves slightly. Then add the juice of the 1/2 lime and toss to combine. Taste for salt and lime juice, and add more oil as you see fit.
- Arrange the tofu on top of the noodles, or mix them in so that the cubes hide like little treasures. For extra flair, garnish with additional sesame seeds and a drizzle of toasted sesame oil.
Nutrition Facts : @context http, Calories 604, UnsaturatedFat 28 grams, Carbohydrate 57 grams, Fat 35 grams, Fiber 4 grams, Protein 19 grams, SaturatedFat 5 grams, Sodium 512 milligrams, Sugar 1 gram, TransFat 0 grams
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.
Tips:
- Use extra firm tofu for the best texture. Extra firm tofu holds its shape better when cooked, making it ideal for salads.
- Press the tofu before cooking. This helps to remove excess water and make the tofu more flavorful.
- Marinate the tofu for at least 30 minutes. This infuses the tofu with flavor and makes it more tender.
- Use a high-heat cooking method. This helps to create a crispy crust on the tofu.
- Don't overcook the tofu. Overcooked tofu is tough and dry.
- Choose your vegetables wisely. Hearty vegetables like broccoli, carrots, and bell peppers hold up well in a salad bowl.
- Add a variety of textures. Crunchy vegetables, creamy avocado, and crispy tofu add interest to the salad.
- Make a flavorful dressing. A well-made dressing brings all the elements of the salad together.
Conclusion:
This spicy tofu salad bowl is a healthy and delicious meal that is perfect for lunch or dinner. It is packed with protein, vegetables, and healthy fats, and the spicy dressing adds a nice kick of flavor. With a little planning, this salad bowl can be easily made ahead of time, making it a great option for busy weeknights.
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