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Tofu Salad
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5 from 1 vote

Tofu Salad

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.
Prep Time10 minutes
Cook Time16 minutes
Total Time26 minutes
Course: Salad
Cuisine: American
Diet: Vegan
Servings: 6 servings
Calories: 439kcal


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



  • 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.


  • 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


  • 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.


  • 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


  • 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.


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. 


Calories: 439kcal | Carbohydrates: 48g | Protein: 18g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 11g | Trans Fat: 0.002g | Sodium: 100mg | Potassium: 1373mg | Fiber: 13g | Sugar: 22g | Vitamin A: 4063IU | Vitamin C: 101mg | Calcium: 188mg | Iron: 5mg