Best 2 Watercress And Tofu Salad Recipes

Are you looking for a refreshing, nutritious, and flavorful salad recipe featuring the unique peppery taste of watercress and the soft, protein-rich texture of tofu? Look no further! This article presents a compilation of the best watercress and tofu salad recipes that cater to various dietary preferences and culinary skills. Whether you prefer a light and tangy dressing or a creamy and savory one, this article has it all. Get ready to tantalize your taste buds with vibrant and healthy watercress and tofu salads that will leave you feeling satisfied and energized.

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WATERCRESS AND TOFU SALAD

Watercress and Tofu Salad image

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

Ingredients

2 bunches watercress, cut to 3-inch pieces
1 (10 ounce) package tofu, cut to 1-inch blocks
1 (6 ounce) light chunk tuna in water, flaked
1 medium tomatoes, diced into 1/2-inch pieces
1/4 cup soy sauce
2 tablespoons rice vinegar
1 teaspoon gingerroot, finely grated
1 teaspoon sesame oil
1 teaspoon toasted sesame seeds
1 teaspoon sugar

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.

EASY TOFU SALAD WITH TUNA AND WATERCRESS

Easy Tofu Salad with Tuna and Watercress image

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

Ingredients

3 cups bean sprouts
1 (12 ounce) package soft tofu, drained and cut into 1/2-inch cubes
2 (5 ounce) cans tuna, drained
1 bunch watercress, chopped
2 tomatoes, cubed
¼ cup Japanese pickled radish
½ cup chopped onion
4 cloves garlic, thinly sliced
¼ cup sesame oil
½ cup soy sauce

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

Tips:

Use flavorful tofu: Extra firm or firm tofu is best for this salad, as it holds its shape well and absorbs the marinade better. If you can, opt for organic, non-GMO tofu for the best flavor and texture.
Pack flavor into the marinade: The marinade is what gives the tofu its delicious flavor, so don't skimp on the ingredients. Use a good quality soy sauce, rice vinegar, and sesame oil, and add some garlic, ginger, and green onions for extra flavor.
Press the tofu before marinating: Pressing the tofu helps to remove excess moisture, which allows the marinade to penetrate more deeply. To press the tofu, wrap it in a few layers of paper towels and place it on a plate. Top with another plate and weigh it down with something heavy, such as a can of beans or a heavy skillet. Let the tofu press for 30 minutes or up to an hour.
Cook the tofu properly: For the best results, pan-fry the tofu until it is golden brown and crispy on the outside, but still tender on the inside. If you are using an air fryer, cook the tofu at 400 degrees Fahrenheit for 10-12 minutes, or untilCrispy.
Assemble the salad just before serving: This salad is best when served fresh. Assemble the salad just before serving and enjoy it immediately.

Conclusion:

This watercress and tofu salad is a delicious and refreshing dish that is perfect for a light lunch or dinner. The tofu is crispy and flavorful, the watercress is peppery and refreshing, and the dressing is light and tangy. This salad is also a great way to get your daily dose of vegetables. If you are looking for a healthy and delicious salad recipe, this watercress and tofu salad is a great option. It is easy to make and can be tailored to your own taste preferences. So next time you are looking for a light and refreshing meal, give this salad a try.

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