Best 4 Easy Tofu Salad Recipes
Tofu salad is a delicious and versatile dish that can be enjoyed for lunch, dinner, or as a snack. It is a great way to get your daily dose of protein and vegetables, and it can be easily customized to suit your own taste preferences. With so many different recipes to choose from, finding the best one for you can be a challenge. In this article, we will provide you with a guide to help you find the perfect tofu salad recipe, whether you are looking for something simple and quick, or something more complex and flavorful. We will also provide tips on how to choose the right tofu and vegetables for your salad, as well as how to dress it to perfection.
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
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
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
Tips:
- Choose firm or extra firm tofu. This type of tofu holds its shape better when cooked.
- Press the tofu before cooking. This helps to remove excess water and results in a firmer, more flavorful tofu.
- Marinate the tofu before cooking. This helps to add flavor and moisture to the tofu.
- Use a variety of vegetables in your salad. This will add color, texture, and nutrients to the dish.
- Use a light dressing. A heavy dressing will overpower the delicate flavor of the tofu.
- Serve the salad immediately. Tofu salad is best when served fresh.
Conclusion:
Tofu salad is a delicious and versatile dish that can be enjoyed for lunch, dinner, or as a snack. It is a great way to get your daily dose of protein and vegetables, and it is also a good source of calcium, iron, and fiber. With so many different recipes to choose from, there is sure to be a tofu salad that everyone will enjoy.
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