Best 7 Quick And Easy Tofu Salad Recipes
Tofu salad is a refreshing, healthy, and delicious dish that can be put together in no time. With just a few simple ingredients, you can create a flavorful meal that is perfect for hot summer days or as a light lunch or dinner option. Whether you're a tofu fanatic or just looking for a new way to enjoy this versatile ingredient, there's a quick and easy tofu salad recipe out there for you. From classic recipes featuring fresh vegetables and a tangy dressing to innovative salads with roasted tofu and unique flavor combinations, there's something for everyone.
Check out the recipes below so you can choose the best recipe for yourself!
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.
TOFU SALAD
This salad has tofu, snow peas, ginger and garlic!
Provided by JeanieMomof3
Categories Salad Vegetable Salad Recipes
Time 1h20m
Yield 4
Number Of Ingredients 10
Steps:
- In a large bowl, mix the chili sauce, ginger, garlic, soy sauce, and sesame oil. Place tofu in the mixture, and marinate 1 hour in the refrigerator.
- Bring a pot of water to a boil. Immerse the snow peas in the boiling water for 1 to 2 minutes, then immerse in a a bowl of cold water. Drain, and set aside.
- Toss the peas, carrots, cabbage, and peanuts with the tofu and marinade to serve.
Nutrition Facts : Calories 144.6 calories, Carbohydrate 10.1 g, Fat 9.1 g, Fiber 2.7 g, Protein 8.2 g, SaturatedFat 1.1 g, Sodium 295.3 mg, Sugar 4.7 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
Tofu salad, light, high in protein, and super flavorful. It is an easy-to-make recipe made with simple ingredients in just 30 minutes.
Provided by Iosune
Categories Salads
Time 30m
Yield 4
Number Of Ingredients 14
Steps:
- Press the tofu (just wrap the tofu in a clean towel and apply a steady weight to squeeze out the moisture). This step is optional, but your tofu will be tastier if you do.
- Mix all the tofu marinade ingredients in a mixing bowl (soy sauce, vinegar, maple syrup, garlic powder, and onion powder) until well combined.
- Incorporate the tofu cubes and let them marinate covered in the fridge for at least 15 minutes. If you let them marinate for a longer period of time, they will have a more intense flavor.
- Drain the tofu but don't discard the marinade. Set aside.
- Heat the oil in a skillet and sautée the tofu over medium-high heat until golden brown, stirring occasionally.
- Pour the marinade liquid into a bowl with the cornstarch and mix until well combined. Pour the sauce into the skillet you had the tofu and cook until it thickens. Set aside.
- To assemble the tofu salad, add the lettuce, cherry tomatoes, corn kernels, and avocado, and sesame seeds to a large mixing bowl.
- Then add the cooked marinated tofu, pour the dressing over the top, and toss it together.
- Serve your tofu salad immediately.
- Best when fresh, keep the leftovers in an airtight container in the fridge for 1-2 days (dressing separate from the salad).
Nutrition Facts : ServingSize 1/4 of the recipe, Calories 275 calories, Sugar 7 g, Sodium 477 mg, Fat 18.8 g, SaturatedFat 3.6 g, Carbohydrate 20.5 g, Fiber 6.3 g, Protein 11.7 g
CREAMY TOFU SALAD
Categories Salad Sandwich Vegetarian Kid-Friendly Quick & Easy Lunch Mayonnaise Tofu Celery Summer Healthy Chive Gourmet Sugar Conscious Pescatarian Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Kosher Small Plates
Yield Makes 4 servings
Number Of Ingredients 10
Steps:
- Finely mash tofu with a fork in a bowl, then let drain in a sieve set over another bowl, about 15 minutes (discard liquid).
- While tofu drains, whisk together mayonnaise, lemon juice, turmeric, and mustard in bowl, then stir in tofu, celery, chives, salt, and pepper.
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
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 the right tofu: For a firm and flavorful salad, use extra firm or super firm tofu. These types of tofu will hold their shape better when tossed with the dressing and vegetables.
- Press the tofu: Pressing the tofu before cooking helps to remove excess water and results in a firmer texture. To press the tofu, wrap it in a few layers of paper towels and place it on a plate. Place another plate on top and weigh it down with something heavy, such as a can of beans or a heavy skillet. Let the tofu press for 30 minutes to 1 hour.
- Cook the tofu properly: You can cook tofu in a variety of ways, but the most popular methods are pan-frying, baking, and grilling. When pan-frying tofu, be sure to use a non-stick skillet and cook the tofu over medium heat until it is golden brown and crispy. When baking tofu, preheat the oven to 400 degrees Fahrenheit and bake the tofu for 20-30 minutes, or until it is golden brown and crispy. When grilling tofu, preheat the grill to medium heat and grill the tofu for 10-12 minutes per side, or until it is golden brown and crispy.
- Choose healthy and flavorful add-ins: The best tofu salads are packed with healthy and flavorful ingredients. Some popular add-ins include vegetables, fruits, nuts, seeds, and grains. When choosing vegetables, opt for ones that are crunchy and colorful, such as carrots, celery, bell peppers, and cucumbers. When choosing fruits, opt for ones that are sweet and juicy, such as strawberries, blueberries, and grapes. When choosing nuts and seeds, opt for ones that are rich in protein and healthy fats, such as almonds, walnuts, and chia seeds. When choosing grains, opt for ones that are whole grain and high in fiber, such as brown rice, quinoa, and farro.
- Make a flavorful dressing: The dressing is what brings all the flavors of the salad together. There are many different types of dressings that you can use, but some popular choices include vinaigrette, ranch, and Caesar. When making a vinaigrette, whisk together olive oil, vinegar, mustard, salt, and pepper. When making a ranch dressing, whisk together mayonnaise, sour cream, buttermilk, dill, chives, garlic powder, and onion powder. When making a Caesar dressing, whisk together mayonnaise, Parmesan cheese, lemon juice, garlic, anchovies, Dijon mustard, salt, and pepper.
Conclusion:
Tofu salad is a delicious and healthy dish that can be enjoyed for lunch, dinner, or as a snack. It is a great way to get your daily dose of protein, vegetables, and healthy fats. With so many different variations, there is sure to be a tofu salad recipe that everyone will enjoy. So next time you are looking for a healthy and satisfying meal, give tofu salad a try!
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