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tofu salad

Marinated Tofu Salad with Fresh Vegetables

A protein-rich tofu salad featuring perfectly seared marinated tofu cubes with crisp mixed greens and colorful vegetables, all tossed in an Asian-inspired dressing.
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Prep Time 25 minutes
Cook Time 10 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Vegetarian & Vegan Salads
Cuisine: Asian-Fusion
Calories: 215
Ingredients Equipment Method Notes

Ingredients
  

For the Marinated Tofu
  • 14 oz firm tofu pressed and cubed
  • 2 tbsp soy sauce or tamari for gluten-free option
  • 1 tbsp sesame oil
  • 1 tsp grated ginger
  • 1 tbsp lime juice freshly squeezed
  • Salt and pepper to taste
For the Salad Base
  • 2 cups mixed greens
  • 1 cup shredded carrots
  • 1 cup cucumber sliced
  • 1/2 cup red bell pepper sliced
  • 2 tbsp fresh cilantro chopped
Optional Add-ins
  • 1/2 cup cherry tomatoes halved
  • 1/4 cup red onion thinly sliced
  • 1 ripe avocado diced
  • 2 tbsp sesame seeds toasted
  • 1 tbsp rice vinegar
  • 1 tsp maple syrup or agave nectar

Equipment

  • Heavy object for pressing tofu (like a cast iron skillet)
  • Paper towels or clean kitchen towels
  • Non-stick frying pan
  • Mixing bowls
  • Cutting board
  • Sharp knife

Method
 

  1. Press tofu between paper towels with a heavy object for at least 30 minutes to remove excess water.
  2. Cut the pressed tofu into 1-inch cubes.
  3. In a medium bowl, combine soy sauce, sesame oil, grated ginger, lime juice, salt, and pepper to make the marinade.
  4. Add tofu cubes to the marinade and gently toss to coat. Let marinate for 15-20 minutes, turning occasionally.
  5. While tofu marinates, prepare all vegetables and arrange mixed greens in a large salad bowl.
  6. Heat a non-stick pan over medium heat. Add the marinated tofu cubes, reserving any excess marinade.
  7. Sear tofu for 2-3 minutes on each side until golden brown and slightly crispy on the edges.
  8. Add shredded carrots, sliced cucumber, red bell pepper, and any optional vegetables to the salad bowl with the greens.
  9. Allow the seared tofu to cool slightly for 2-3 minutes, then add to the salad.
  10. Drizzle with any remaining marinade and sprinkle with chopped cilantro and optional toasted sesame seeds.
  11. Gently toss all ingredients together, being careful not to break the tofu cubes.
  12. Serve immediately for the perfect contrast of warm tofu and crisp vegetables, or chill for a refreshing meal.

Notes

  • For meal prep, store the tofu and vegetables separately from the greens for maximum freshness.
  • Extra-firm tofu works best for this recipe as it holds its shape when seared.
  • If you prefer a stronger flavor, you can marinate the tofu for up to 8 hours in the refrigerator.
  • This salad is perfect for customizing with seasonal vegetables and your favorite dressings.