Best 7 Fried Tofu And Spinach Salad Recipes

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Fried tofu and spinach salad is a delicious and healthy dish that is perfect for lunch or dinner. It is a great way to get your daily dose of vegetables, and the tofu is a good source of plant-based protein. The combination of crispy tofu, fresh spinach, and a flavorful dressing creates a salad that is both satisfying and nutritious. With so many variations on this classic dish, there's sure to be a recipe that will suit your taste buds.

Check out the recipes below so you can choose the best recipe for yourself!

SPINACH AND TOFU SALAD



Spinach and Tofu Salad image

Here's a spinach salad that takes cues from Japan and is hearty enough to be a main course. Try to find crisp, medium curly-leaf spinach, which will hold up when dressed. (Baby spinach leaves will surely wilt.) Other sturdy greens - such as mizuna, curly endive or Napa cabbage - can stand in for spinach, or you can combine several kinds of greens.

Provided by David Tanis

Categories     dinner, lunch, salads and dressings, main course

Time 45m

Yield 4 to 6 servings

Number Of Ingredients 24

1/2 pound firm tofu
1/4 cup soy sauce
1 tablespoon toasted sesame oil
1 tablespoon rice wine vinegar
1 tablespoon sake
1 tablespoon brown sugar
1 teaspoon grated ginger
Pinch of cayenne
8 ounces medium spinach leaves
2 tablespoons lime or lemon juice
2 teaspoons brown sugar
1 tablespoon toasted sesame oil
3 tablespoons vegetable oil
1 tablespoon soy sauce
2 tablespoons white or red miso
1/2 teaspoon grated garlic (from about 2 to 3 cloves)
1 teaspoon grated ginger (from a peeled 1-inch piece)
1 cup chopped cucumber
1 cup thinly sliced daikon radish
1 cup frozen edamame, thawed
1 teaspoon sesame seeds
2 tablespoons pumpkin seeds
2 tablespoons roasted peanuts
Pinch of kosher salt or flaky sea salt

Steps:

  • Heat oven to 375 degrees. Slice tofu into 1-inch-by-2-inch pieces about 1/4-inch thick and place in a deep bowl or on a platter.
  • Make the marinade: In a medium bowl, whisk together soy sauce, sesame oil, vinegar, sake, brown sugar, ginger and cayenne. Pour marinade over tofu slices to coat well. Leave in marinade for at least 15 minutes. (You may marinate the tofu up to 24 hours in advance.)
  • While the tofu marinates, pick over spinach leaves and remove any tough stems. Swish the spinach in a deep bowl of cold water. Lift leaves from water into a colander. If you see any sand in the water, repeat up to 3 times, using fresh water each time. Drain well and dry spinach, then wrap in a kitchen towel and refrigerate until ready to use. (You may wash the spinach up to 24 hours in advance.)
  • Make the dressing: In a small bowl, whisk together lime juice, brown sugar, sesame oil, vegetable oil, soy sauce, miso, garlic and ginger.
  • Line a baking sheet with parchment paper, and arrange the tofu pieces in a single layer. Spoon remaining marinade over tofu. Bake, uncovered, for 15 to 20 minutes, until slightly crisped. Remove and leave at room temperature.
  • To make the salad, arrange spinach in a low, wide salad bowl or on a deep platter. Scatter cucumber, daikon and edamame over spinach, then sprinkle with sesame seeds, pumpkin seeds and peanuts. Tuck slices of tofu here and there.
  • Sprinkle a pinch of salt over everything, then drizzle salad with dressing and serve.

FRIED TOFU AND SPINACH SALAD



Fried Tofu and Spinach Salad image

Make and share this Fried Tofu and Spinach Salad recipe from Food.com.

Provided by Sharon123

Categories     Spinach

Time 16m

Yield 4 serving(s)

Number Of Ingredients 16

1 (12 ounce) package light extra firm tofu, drained
3 tablespoons tamari soy sauce
1/3 cup rice vinegar
2 tablespoons grated fresh ginger
1 tablespoon sugar
1 teaspoon dijon-style mustard or 1/4 teaspoon dry mustard
1/4 teaspoon salt
1/3 cup cooking oil
1/3 cup cornmeal
1 tablespoon sesame seeds, toasted
2 teaspoons cooking oil
6 cups torn spinach
1 bunch watercress (about 1 1/2 cups)
1 cup sliced fresh button mushrooms or 1 cup enoki mushrooms
1 cup cherry tomatoes or 1 cup yellow cherry tomato
1 medium red onion, halved lengthwise and thinly sliced

Steps:

  • Cut tofu crosswise into eight 1/2-inch slices.
  • In a 2-quart rectangular baking dish arrange slices in a single layer.
  • Pour tamari sauce over tofu; turn slices to coat.
  • Let stand for 15 minutes.
  • Meanwhile, for vinaigrette, in a blender container or food processor bowl combine vinegar, ginger, sugar, mustard, and salt.
  • Cover and blend or process until combined.
  • With blender or processor running, add the 1/3 cup oil in a thin steady stream.
  • Blend or process for 15 seconds more.
  • Drain tofu, discarding tamari sauce.
  • In a shallow dish combine cornmeal and sesame seeds.
  • Carefully dip tofu slices in cornmeal mixture to lightly coat both sides.
  • In a large nonstick skillet cook tofu in the 2 teaspoons hot oil for 5 to 6 minutes or until crisp and hot, carefully turning once.
  • (You may need to cook tofu in two batches; avoid crowding the skillet.) In an extra-large bowl combine spinach, watercress, mushrooms, tomatoes, and red onion.
  • Pour the vinaigrette over spinach mixture; toss to coat.
  • Divide among 4 dinner plates.
  • Cut the tofu slices in half diagonally.
  • Arrange the tofu over spinach mixture.
  • If desired, sprinkle with additional sesame seeds.
  • Makes 4 servings.

SPINACH, TOFU AND SESAME STIR-FRY



Spinach, Tofu and Sesame Stir-Fry image

You can serve this simple stir-fry with grains or noodles, or (my preference) use it as a filling for a whole wheat pita pocket.

Provided by Martha Rose Shulman

Categories     dinner, easy, quick, weekday, main course

Time 15m

Yield 3 servings

Number Of Ingredients 9

1 tablespoon canola oil
1/2 pound tofu, cut in small dice
1 large garlic clove, minced
1 teaspoon grated or minced fresh ginger
1/4 teaspoon red chili flakes
Soy sauce to taste
1 6-ounce bag baby spinach, rinsed
2 tablespoons toasted sesame seeds
1 teaspoon sesame oil

Steps:

  • Heat the canola oil over medium-high heat in a large nonstick skillet or wok, and add the tofu. Stir-fry until the tofu is lightly colored, three to five minutes, and add the garlic, ginger and chili flakes. Cook, stirring, until fragrant, about one minute, and add soy sauce to taste. Add the spinach and stir-fry until the spinach wilts, about one minute. Stir in the sesame seeds, and add more soy sauce to taste. Remove from the heat.
  • Using tongs, transfer the spinach and tofu mixture to a serving bowl, leaving the liquid behind in the pan or wok. Drizzle with the sesame oil, and add more soy sauce as desired. Serve with rice or other grains, or noodles. You may also use it as a filling for whole wheat pita bread.

FRIED TOFU



Fried Tofu image

This is so simple and so tasty. Leftovers (if there are any) make a great sandwich. Try mixing cumin and garlic for the spice.

Provided by Bergy

Categories     Lunch/Snacks

Time 20m

Yield 2-3 serving(s)

Number Of Ingredients 5

1 (350 g) package extra firm tofu
3 tablespoons tamari or 3 tablespoons soya sauce
1/4 cup Red Star nutritional yeast
1 teaspoon seasoning (EG Tony Chachere's, Mrs Dash or mix your own combination)
1 tablespoon olive oil, to lightly grease a skillet (or other veggie oil)

Steps:

  • Lightly grease a non-stick pan with oil.
  • Put tamari (soy sauce) in a bowl.
  • In another bowl mix yeast and spices.
  • Slice tofu into 1/4-inch slices.
  • Dip tofu in the tamari and then in the yeast mixture.
  • Fry until golden; flip and brown the other side.
  • Add a bit of oil if necessary.

Nutrition Facts : Calories 198.4, Fat 14.1, SaturatedFat 2.5, Sodium 1529.4, Carbohydrate 4.5, Fiber 1.8, Sugar 1.5, Protein 17.2

PANFRIED TOFU WITH ROMANO-BEAN AND HERB SALAD



Panfried Tofu with Romano-Bean and Herb Salad image

Provided by Kay Chun

Categories     Salad     Bean     Egg     Vegetarian     Quick & Easy     Dinner     Lunch     Tofu     Pan-Fry     Healthy     Gourmet     Pescatarian     Dairy Free     Wheat/Gluten-Free     Peanut Free     Tree Nut Free     No Sugar Added     Kosher

Yield Makes 6 servings

Number Of Ingredients 12

2 (14-ounces) packages soft tofu (not silken)
6 large eggs (4 hard-boiled and 2 raw)
2 tablespoons fresh lemon juice
2 tablespoons water
1 tablespoon Dijon mustard
1/2 cup plus 2 tablespoon vegetable oil, divided
1 medium shallot, minced (2 tablespoons)
1/3 cup chopped flat-leaf parsley
2 tablespoons drained capers, chopped
1 1/2 pounds Romano beans or green beans, trimmed
5 ounces wild or baby arugula (6 packed cups)
1/3 cup tarragon leaves

Steps:

  • Cut each tofu block lengthwise into 3 equal pieces. Drain on paper towels.
  • Peel hard-boiled eggs and halve lengthwise. Remove hard-boiled yolks and place in a food processor. Thinly slice whites crosswise and reserve.
  • Add lemon juice, water, mustard, and 1/4 teaspoon each of salt and pepper to yolks in food processor. With motor running, add 1/2 cup oil in a slow stream, processing until emulsified and smooth and scraping down sides as needed. Transfer to a bowl and stir in shallot, parsley, and capers. Reserve 1/4 cup dressing for serving.
  • Cook beans, uncovered, in well-salted boiling water until crisp-tender, 4 to 5 minutes. Transfer to an ice bath to stop cooking, then drain well. Transfer to a bowl and toss with dressing (excluding 1/4 reserved dressing for serving). Gently toss with arugula, tarragon, and egg whites. Season with salt and pepper.
  • Heat remaining 2 tablespoons oil in a 12-inch nonstick skillet over medium heat. Meanwhile, lightly beat remaining 2 eggs in a medium bowl. Pat tofu dry and season both sides with 1/2 teaspoon salt (total). Coat tofu with egg, letting excess drip off, then fry, turning once, until golden and heated through, 8 to 10 minutes. Drain briefly on paper towels, then serve with salad and reserved dressing.◊

AMAZING CRUNCHY TOFU SALAD



Amazing Crunchy Tofu Salad image

Flavor and texture all in one dish. This is a wonderful dish for vegetarians or vegans. A beautiful mixed green salad with a crunchy flavorful tofu and a soy citrus vinaigrette to die for!

Provided by Alyssa

Categories     Salad     Vegetable Salad Recipes

Time 50m

Yield 6

Number Of Ingredients 14

1 (16 ounce) package firm tofu, drained and cubed
2 tablespoons lemon juice
6 tablespoons soy sauce, divided
1 cup cornstarch
2 tablespoons dry bread crumbs
2 medium shallots, finely minced, divided
½ bunch green onions, sliced, divided
vegetable oil for pan-frying
¼ cup champagne vinegar
2 tablespoons white sugar
1 teaspoon chili oil
1 (10 ounce) package mixed salad greens
½ large cucumber, chopped
1 medium tomato, chopped

Steps:

  • Toss the tofu with lemon juice and 2 tablespoons of soy sauce in a small bowl, set aside to marinate.
  • Combine the cornstarch and bread crumbs with 1 minced shallot and half of the green onions in a bowl. Toss the tofu with the cornstarch mixture to generously bread; reserve the remaining marinade.
  • Heat about 1/4 inch of oil in a skillet over medium heat. Fry the tofu cubes on all sides until golden brown, remove to drain on a paper towel.
  • Whisk together the remaining marinade with the vinegar, 4 tablespoons of soy sauce, sugar, and chili oil; set aside. Toss together the salad mix, cucumber, tomato, and tofu cubes in a large bowl; add the dressing and toss to combine.

Nutrition Facts : Calories 294.8 calories, Carbohydrate 36.4 g, Fat 13.6 g, Fiber 2.2 g, Protein 9.2 g, SaturatedFat 2.1 g, Sodium 945.6 mg, Sugar 7.3 g

CHILE AND GINGER-FRIED TOFU SALAD WITH KALE



Chile and Ginger-Fried Tofu Salad With Kale image

In this spicy salad, cubes of fried tofu act like tender-bellied croutons amid the leaves of baby kale, only with much more protein and spunk than the usual toasted bread.

Provided by Melissa Clark

Categories     Tofu     Soy Sauce     Chile Pepper     Kale     Spinach     Ginger     Dinner     Vegetarian

Number Of Ingredients 13

1 package (14 to 16 ounces) firm tofu, drained, patted dry, and cut into 8 pieces
⅓ cup soy sauce
¼ cup hot chile sauce, such as Sriracha or sambal oelek chile sauce
1 serrano chile, halved, seeded if desired
⅓ cup chopped fresh cilantro leaves
6 garlic cloves, coarsely chopped
1 tablespoon coarsely chopped peeled fresh ginger
Peanut oil, for frying
½ cup cornstarch
5 ounces baby kale or spinach
2 tablespoons extra-virgin olive oil
Fine sea salt to taste
Sliced scallions (white and green parts), for garnish

Steps:

  • Arrange the tofu on a plate or baking sheet. In a blender, combine the soy sauce, chile sauce, chile halves, cilantro, garlic, and ginger; puree until smooth.
  • Using a pastry brush, coat the tofu on both sides with two-thirds of the chile mixture (reserve the rest for serving). Cover with plastic wrap and refrigerate for at least 1 hour and up to 6 hours.
  • Fill a 12-inch skillet with ½ inch of peanut oil and heat it over medium-high heat. Dip the slabs of tofu in the cornstarch, coating both sides, and tap off the excess.
  • Working in batches, add the tofu to the hot oil and cook, turning it over once, until it is golden brown, 1 to 2 minutes per side. Transfer the tofu to a paper-towel-lined plate to drain off the excess oil.
  • In a large bowl, toss the kale with the olive oil and fine sea salt to taste. Add the tofu and toss. Some of the kale will wilt, which is what you want. Serve hot, topped with sliced scallions and cilantro leaves, and with the reserved chile marinade alongside for drizzling.

Tips:

  • Choose medium-firm or extra-firm tofu. This type of tofu will hold its shape better when frying and won't fall apart in the salad.
  • Press the tofu before frying. This will help to remove excess water from the tofu, resulting in a crispier fry.
  • Don't overcrowd the pan when frying the tofu. This will prevent the tofu from getting crispy and may cause it to steam instead of fry.
  • Use a light oil for frying the tofu, such as canola or vegetable oil. Olive oil can also be used, but it may impart a slightly bitter flavor.
  • Be careful not to overcook the tofu. Overcooked tofu will be tough and chewy.
  • Let the tofu cool slightly before adding it to the salad. This will help to prevent the tofu from breaking apart.
  • Use a variety of greens for the salad. Spinach, kale, arugula, and mixed greens are all good choices.
  • Add other vegetables to the salad, such as tomatoes, cucumbers, carrots, or radishes.
  • Use a light dressing for the salad, such as a vinaigrette or a citrus-based dressing.
  • Serve the salad immediately. This will help to prevent the tofu from becoming soggy.

Conclusion:

Fried tofu and spinach salad is a delicious and healthy salad that is perfect for a light lunch or dinner. The tofu is crispy and flavorful, and the spinach is fresh and nutritious. The salad is also very versatile, so you can easily add other vegetables or dressing to suit your taste. If you are looking for a new and exciting salad recipe, I highly recommend trying fried tofu and spinach salad. You won't be disappointed!

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