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    Home / Recipes / Vegan Salads

    Tofu Salad

    Published: Aug 28, 2020 · Modified: Jun 27, 2022 by Kathy Carmichael · This post may contain affiliate links.

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    tofu salad tossed

    Over the years, I embraced tofu, once I figured out how to cook with it. Now, I'm tofu obsessed. In Arizona, the heat this week is out of control. So, I decided to grill tofu in advance for a tofu salad. Instead of eating the tofu hot off the grill, I chose to serve it cold in a salad with tofu and my favorite vegetables. 

    When I walked into the produce department today, I already knew my plan for the week. But, what caught my eye was beautiful Artisian lettuce. Each package of Artisan Lettuce contains four heads from the six varieties of Artisan Lettuce. Green or red, ruffled or scalloped, each variety has a distinct, complementary flavor.

    Of course, I used all four varieties in a large salad for the whole family. Another benefit aside from the four varieties of lettuce, Artisian lettuce lasts longer in the refrigerator. In my case, however, the high temperature made it tofu salad night.

    Tofu, although simple to cook, is often overlooked because people don't know how to Pressed Tofu for Grilling, Baking, Air-frying, or Cooking in a Skillet. For instance, I hate tofu for years, but only because I never prepared it correctly. Even when we went out for dinner, and I tried tofu, I thought it was disgusting. 

    Then, I saw the light! I figured it out with the help of my EZ Tofu Press. The trick, however, is patience; slow and steady presses the tofu best!

    E-Z Tofu Press

    HOW TO PRESS TOFU FOR TOFU SALAD RECIPE

    First, carefully remove the tofu from the package, discarding the fluid from the package.  

    The next step is to place the tofu in the middle of the press and turn both knobs equally about four turns. I usually place the tofu press in the sink on its side, but for this visual post, I placed it on a plate to drain.

    • Turn the knobs every two minutes, equally until you have the end result (the last picture).
    • Most people stop here…NOT YET. Keep turning until the knobs are screwed as far as they can.
    • Now, remove the press from the plate, and I give it another press with some paper towel for excess fluid removal.
    • Cut tofu into 4 identical slabs

    HOW TO MARINATE AND GRILL TOFU FOR TOFU SALAD 

    Next, the marinade is the key to getting the flavor just right. For this tofu salad recipe, for instance, I chose to double the recipe of the dressing and use half for the marinade and the other half for the dressing. 

    WHAT'S IN THE MARINADE?

    • Tahini
    • Lemon juice and zest
    • Maple syrup
    • Rice vinegar
    • Water
    • Garlic
    • Salt and pepper to taste

    For the best results, I suggest marinating tofu overnight for optimal flavor absorption. 

    HOW TO GRILL TOFU FOR MARINATED TOFU SALAD

    grilled orange tofu

    Even though I prefer grilled tofu, not everyone has a grill or the climate to grill outdoors. For that reason, other cooking options are available, so you don’t miss out on this fabulous tofu recipe. 

    GRILLING INSTRUCTIONS

    • Preheat the grill to low
    • Place a grill mat on the grill (you can also use a grill pan, or if you are careful, you can place the tofu directly on the grill.
    • Cook for about 8 minutes on each side
    • Remove from the grill and place back in the marinade until ready to use.  
    • Then, cut it into strips or cubes

    BAKING TOFU IS JUST AS EASY

    • Simply follow the same pressing and marinating process. 
    • Then, preheat oven to 400 degrees
    • Place cut or uncut tofu on a silicone baking mat  or parchment paper
    • Cook for 15 minutes
    • Remove from oven and flip tofu over; cook for an additional 15 minutes. 

    AIR-FRYING TOFU

    • Simply follow the same pressing and marinating process. 
    • Set air fryer temperature at 375 degrees
    • Cook 10-15 minutes, shaking the basket a couple of times through the cooking process.

    Although I love grilled tofu on its own, I love adding grilled tofu to a salad cold or hot! The tahini and lemon flavor of the marinade, for instance, pairs perfectly with the other salad ingredients.

    Once grilled (or cooked), I allow the tofu to cool before cutting it into cubes. Since I'm planning to serve my grilled tofu in the tofu salad cold, I place my cut tofu back into the marinade and stored in the refrigerator until I planned to make my salad. 

    WHAT OTHER INGREDIENTS ARE IN TOFU SALAD? 

    Tofu Salad

     

    Even though you can choose and fresh vegetables, I chose an array of colors and flavors consistent with my marinade and dressing. For that reason, I selected a combination of vegetables, herbs, and nuts to enhance those flavors.

    • Baby bell peppers (a variety of colors)
    • Grape tomatoes (I used orange ones)
    • Cucumber
    • Red Onion
    • Grilled corn (or canned corn, drained)
    • Avocado
    • Toasted almonds
    • Sunflower seeds
    • Dried cranberries
    • Parsley
    • Cilantro

     

    FAQs

    Does tofu in tofu salad need to be cooked?
     
    It depends on your preference. Technically, you can eat tofu in its raw form as it's ready to eat straight out of the box. 
     
    Is tofu salad good for weight loss?
     
    Yes. Tofu is an ideal food for weight loss. It is a low-calorie and nutritious choice as tofu is high in protein and helps in making you feel full and controlling your appetite in the process. 
     

    IF YOU LOVE TOFU, LIKE ME, HERE ARE SOME OF MY FAVORITE RECIPES

    • Tofu Skewers
    • Grilled Tofu
    • Jerk Tofu
    • Tofu Banh Mi
    • Tofu Satay
    • Everything Tofu
    • BBQ Tofu
    • Teriyaki Tofu

    📖 Recipe

    Tofu Salad

    Tofu Salad

    Kathy Carmichael
    Tofu salad is a cold summer salad with grilled tofu and corn and an array of colorful vegetables and herbs, topped with toasted blanched almonds, sunflower seeds, and dried cranberries, dressed in a lemon tahini vinaigrette.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 16 mins
    Total Time 26 mins
    Course Salad
    Cuisine American
    Servings 6 servings
    Calories 439 kcal

    Equipment

    • NutriBullet Pro - 13-Piece High-Speed Blender/Mixer System with Hardcover Recipe Book Included (900 Watts)

    Ingredients
      

    Marinated Tofu

    • 14 ounces extra-firm tofu rinsed and drained
    • ½ tahini lemon vinaigrette dressing recipe below
    • 2 Tablespoons parsley chopped

    Tahini Lemon Vinaigrette (½ for the marinade; half for the dressing)

    • ½ cup tahini
    • 2 lemons juiced and zested
    • 2 Tablespoons maple syrup
    • 2 Tablespoons rice vinegar
    • 2 cloves garlic minced
    • ½ cup water
    • Salt and pepper to taste

    Tofu Salad

    • 4 heads Artisan lettuce or lettuce of choice
    • 1 English cucumber chopped
    • 1 cup red onions sliced thin
    • 1 cup cooked corn I grilled 1 large ear of corn
    • 1 cup baby bell peppers sliced thin
    • 1 cup grape tomatoes chopped
    • ½ cup parsley chopped
    • ½ cup cilantro chopped
    • 1 avocado diced (do not add to salad until lady to serve)
    • 2 Tablespoons sunflower seeds optional
    • 2 Tablespoons sunflower seeds optional
    • 2 Tablespoons dried cranberries optional
    • ¼ cup toasted blanched almonds optional

    Instructions
     

    PRESS AND PREPARE TOFU

    • First, carefully remove the tofu from the package, discarding the fluid from the package.
    • Then, place the tofu in the middle of the press and turn both knobs equally about four turns. I usually place the tofu press in the sink on its side, but for this visual post, I placed it on a plate to drain.
    • Turn the knobs every two minutes, equally until you have the end result (the last picture).

    Most people stop here…NOT YET. Keep turning until the knobs are screwed as far as they can to almost touch the end like this:

    • Although I have never tried this, I decided this time, I would measure the amount of water I got from the bottom of the plate at the end.
    • Remove the tofu from the tofu press and remove any excess fluid with some paper towel
    • Next, cut tofu into 4 identical slabs
    • Using a high speed blender, combine the marinade/dressing ingredients.
    • Using half the marinade and 2 Tablespoons of fresh chopped parsley, and combine with tofu in a refrigerator safe container.
    • Marinate overnight, or for at least a few hours
    • Place additional marinade/dressing in the refrigerator until ready to serve.

    GRILLED TOFU: (OTHER COOKING OPTION)

    • Preheat the grill to low
    • Place a grill mat on the grill (you can also use a grill pan, or if you are careful, you can place the tofu directly on the grill.
    • Cook for about 8 minutes on each side
    • Remove from the grill and place back in the marinade until ready to use.
    • Then, cut it into strips or cubes

    BAKING TOFU IS JUST AS EASY

    • Simply follow the same pressing and marinating process.
    • Then, preheat oven to 400 degrees
    • Place cut or uncut tofu on a silicone baking mat or parchment paper
    • Cook for 15 minutes
    • Remove from oven and flip tofu over; cook for an additional 15 minutes.

    AIR-FRYING TOFU

    • Simply follow the same pressing and marinating process.
    • Set air fryer temperature at 375 degrees
    • Cook 10-15 minutes, shaking the basket a couple of times through the cooking

    PREPARE SALAD

    • Chop lettuce and place in a large bowl
    • In the center of the bowl, place the cold, grilled (or cooked tofu)
    • Add ther other vegetables and ingredients, except for the nuts, seeds, and cranberries. Those ingredients are added right before serving as a garnish.
    • Tofu salad can be prepared in advance.
    • Pour dressing over the top of the tofu salad.
    • Serve in individual bowls with optional seeds, nuts, and dried fruit as a garnish.

    Notes

    Does tofu in tofu salad need to be cooked?
     
    It depends on your preference. Technically, you can eat tofu in its raw form as it's ready to eat straight out of the box. 
     
    Is tofu salad good for weight loss?
     
    Yes. Tofu is an ideal food for weight loss. It is a low-calorie and nutritious choice as tofu is high in protein and helps in making you feel full and controlling your appetite in the process. 

    Nutrition

    Calories: 439kcalCarbohydrates: 48gProtein: 18gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 9gMonounsaturated Fat: 11gTrans Fat: 0.002gSodium: 100mgPotassium: 1373mgFiber: 13gSugar: 22gVitamin A: 4063IUVitamin C: 101mgCalcium: 188mgIron: 5mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

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    1. Anonymous

      August 28, 2020 at 11:58 am

      5 stars

      Reply

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