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Tofu Salad

A healthy and delicious tofu salad packed with fresh ingredients and flavor.

  • Total Time: 35 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 14–16 ounce block of tofu
  • 2 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons water
  • 2 tablespoons maple syrup
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 1 garlic clove (minced)
  • 1 teaspoon dijon mustard
  • 1 teaspoon maple syrup or honey
  • 2 tablespoons fresh herbs, such as parsley or chives
  • 4–6 large basil leaves (very finely diced)
  • Freshly ground salt and black pepper (to taste)
  • 2 large heads of romaine (about 8 loosely packed cups of lettuce chopped)
  • ⅔ cup diced cucumber
  • ⅔ cup cherry tomatoes (halved)
  • 1 avocado (diced or thinly sliced)
  • ¼ cup sliced almonds

Instructions

  1. Press the tofu: Remove tofu from its package, drain the water. Wrap in a clean towel, place something heavy on top, and let it sit for at least 15-20 minutes.
  2. Cut tofu: Cut the pressed tofu into bite-sized cubes.
  3. Cook tofu: Heat 2 tablespoons of olive oil in a frying pan over medium heat. Cook tofu cubes for about 4-5 minutes on each side until golden brown.
  4. Make marinade: Mix together 3 tablespoons of balsamic vinegar, 2 tablespoons of water, 2 tablespoons of maple syrup, 2 cloves of minced garlic, and 1/4 teaspoon of salt in a small bowl.
  5. Marinate tofu: Pour the marinade over the cooked tofu and let it cook for another 2-3 minutes. Remove from heat.
  6. Prepare dressing: In a mixing bowl, whisk together 1/4 cup of lemon juice, 1/4 cup of olive oil, 1 minced garlic clove, 1 teaspoon of dijon mustard, and 1 teaspoon of maple syrup or honey.
  7. Add herbs: Stir in fresh herbs and diced basil. Season with salt and black pepper to taste.
  8. Assemble salad: In a large serving bowl, add chopped romaine lettuce.
  9. Add vegetables: Top with diced cucumber, halved cherry tomatoes, and diced avocado.
  10. Add tofu: Place the marinated tofu on top.
  11. Pour dressing: Drizzle the dressing over and toss gently to combine.
  12. Finish with almonds: Sprinkle on sliced almonds and serve immediately.

Notes

Tofu salad can be served immediately or stored for later. It makes a great lunch option or side dish.

  • Author: miguel-santiago
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Salad
  • Method: Cooking
  • Cuisine: Vegan
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 8g
  • Sodium: 300mg
  • Fat: 18g
  • Saturated Fat: 2g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 35g
  • Fiber: 7g
  • Protein: 15g
  • Cholesterol: 0mg

Keywords: tofu salad, healthy salad, vegan recipe, vegetarian dish, fresh vegetables