Get ready to elevate your salads game with these 20 flavorful tofu salad recipes! As the seasons change, our tastes and preferences do too. From spicy and bold to refreshing and light, we’ve curated a list of mouth-watering tofu salad recipes that will delight your taste buds.
Whether you’re a vegan or just looking for some plant-based inspiration, these salads are sure to become new favorites. With a variety of flavors and textures, from tangy citrus to smoky chipotle, there’s something on this list for everyone. So go ahead, give one (or two, or three…) a try, and experience the delight of a perfectly composed salad!
Stay tuned for the full list of recipes and get ready to salad like never before!
Spicy Sriracha Tofu Salad
Elevate your salad game with this bold and flavorful Spicy Sriracha Tofu Salad, perfect for a quick lunch or dinner. This recipe combines the creamy texture of tofu with the spicy kick of sriracha sauce, crunchy vegetables, and tangy dressing.
Ingredients:
• 1 block firm tofu, drained and cut into small cubes
• 2 tbsp sriracha sauce
• 1/4 cup chopped cilantro
• 1/2 cup diced red bell pepper
• 1/2 cup diced cucumber
• 2 tbsp freshly squeezed lime juice
• Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together sriracha sauce and lime juice.
2. Add the tofu cubes and marinate for at least 30 minutes in the refrigerator.
3. Preheat a grill or grill pan to medium-high heat. Remove the tofu from the marinade, letting any excess liquid drip off. Grill the tofu for 3-4 minutes per side, until lightly charred.
4. In a large bowl, combine grilled tofu, red bell pepper, cucumber, and cilantro.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 10-15 minutes
Crispy Sesame Tofu Salad
This refreshing salad combines the crunch of crispy sesame tofu with the sweetness of mixed greens and the tanginess of a citrus vinaigrette. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 1/2 cup sesame seeds
– 1 tablespoon cornstarch
– 1 teaspoon soy sauce
– 1 teaspoon rice vinegar
– 1/4 teaspoon black pepper
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup sliced red onion
– Citrus vinaigrette (store-bought or homemade)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together sesame seeds, cornstarch, soy sauce, rice vinegar, and black pepper.
3. Dip tofu pieces into the sesame mixture, pressing gently to adhere.
4. Place coated tofu on a baking sheet lined with parchment paper and bake for 15-20 minutes or until crispy.
5. In a large bowl, combine mixed greens, cherry tomatoes, and sliced red onion.
6. Top salad with crispy sesame tofu and drizzle with citrus vinaigrette.
Cooking Time: 25 minutes
Asian-Inspired Peanut Tofu Salad
This refreshing salad combines the creamy richness of peanut sauce with the savory goodness of marinated tofu, all atop a bed of crisp mixed greens. Perfect for a light and satisfying meal or as a side dish to complement your favorite Asian-inspired entrees.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 2 cloves garlic, minced
– 1 tablespoon honey
– 1/4 cup peanut butter
– 1/4 cup water
– Salt and pepper to taste
– 4 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup chopped scallions
– 1/4 cup sliced red bell peppers
Instructions:
1. In a medium bowl, whisk together soy sauce, rice vinegar, garlic, honey, and peanut butter until smooth.
2. Add the tofu cubes to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat a grill pan or skillet over medium-high heat. Cook the tofu for 3-4 minutes per side, until golden brown.
4. In a large bowl, combine mixed greens, scallions, and bell peppers.
5. Add the grilled tofu and drizzle with peanut sauce. Toss to coat.
6. Serve immediately.
Cooking Time: 15-20 minutes
Mediterranean Herb Tofu Salad
A refreshing and flavorful salad that combines the creaminess of tofu with the brightness of Mediterranean herbs, perfect for a light lunch or dinner.
Ingredients:
– 1 block extra-firm tofu, drained and crumbled
– 1/4 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or marinated
– 1/2 cup chopped fresh parsley
– 1/2 cup chopped fresh oregano
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine tofu, olives, artichoke hearts, parsley, oregano, and garlic.
2. Drizzle with olive oil and lemon juice; toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! Just assemble and serve.
Tangy Lemon Ginger Tofu Salad
This refreshing salad combines the creamy texture of tofu with the brightness of lemon, warmth of ginger, and crunch of mixed greens.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon grated fresh ginger
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 cup mixed greens (arugula, spinach, etc.)
– Salt and pepper to taste
– Optional: chopped scallions or toasted almonds for garnish
Instructions:
1. In a blender or food processor, combine lemon juice, ginger, olive oil, and garlic. Blend until smooth.
2. In a large bowl, whisk together the lemon-ginger dressing with salt and pepper.
3. Add the tofu cubes to the dressing and toss to coat.
4. Top with mixed greens and garnish with chopped scallions or toasted almonds if desired.
5. Serve immediately.
Cooking Time: 10 minutes
Avocado Lime Tofu Salad
Brighten up your salad game with this refreshing Avocado Lime Tofu Salad! This vibrant and healthy dish combines the creaminess of avocado, the tanginess of lime juice, and the savory flavor of tofu.
Ingredients:
– 1 block of firm tofu, drained and cubed
– 2 ripe avocados, diced
– 1/2 cup of freshly squeezed lime juice
– 1/4 cup of chopped cilantro
– Salt and pepper to taste
– 1/4 teaspoon of garlic powder (optional)
Instructions:
1. In a large bowl, combine the cubed tofu, diced avocado, and chopped cilantro.
2. Squeeze the lime juice over the top and toss gently to coat.
3. Sprinkle salt, pepper, and garlic powder (if using) to taste.
4. Serve immediately and enjoy!
Cooking Time: 10 minutes
Thai Mango Tofu Salad
A refreshing twist on traditional salads, this Thai-inspired dish combines the sweetness of mango with the savory flavors of tofu and crunchy vegetables.
Ingredients:
• 1 block firm tofu, drained and cubed
• 2 ripe mangos, diced
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped scallions (green onions)
• 1 tablespoon Thai peanut sauce
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon grated ginger
• Salt and pepper to taste
• Mixed greens (lettuce, spinach, etc.)
Instructions:
1. In a large bowl, combine tofu, mango, cilantro, scallions, Thai peanut sauce, soy sauce, rice vinegar, and ginger.
2. Toss gently to coat all ingredients evenly.
3. Season with salt and pepper to taste.
4. Serve over mixed greens.
Cooking Time: 15 minutes (prep time) + serving time
Enjoy your delicious and healthy Thai Mango Tofu Salad!
Garlic Soy Glazed Tofu Salad
A deliciously flavorful salad that combines crispy pan-seared tofu with a sweet and savory garlic soy glaze, tossed with mixed greens and crunchy vegetables. Perfect for a quick and easy lunch or dinner!
Ingredients:
– 1 block of firm tofu, drained and cut into cubes
– 2 cloves of garlic, minced
– 2 tablespoons of soy sauce
– 2 tablespoons of maple syrup
– 2 tablespoons of rice vinegar
– 1 tablespoon of vegetable oil
– 4 cups mixed greens (such as arugula, spinach, and lettuce)
– 1 cup cherry tomatoes, halved
– 1/2 cup sliced red bell peppers
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a small bowl, whisk together soy sauce, maple syrup, rice vinegar, and garlic.
3. Pan-fry the tofu cubes in vegetable oil until golden brown and crispy.
4. Glaze the tofu with the garlic soy mixture and bake for 5-7 minutes.
5. In a large bowl, combine mixed greens, cherry tomatoes, and red bell peppers.
6. Add the glazed tofu on top and toss gently to combine.
Cooking Time: 15-20 minutes
Sweet Chili Tofu Salad
A refreshing twist on traditional salads, this sweet chili tofu salad combines the creaminess of tofu with the tanginess of chili peppers and the crunch of fresh greens.
Ingredients:
– 1 block of firm tofu, drained and cubed
– 1/2 cup of sweet chili sauce (such as Sriracha)
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1 cup cherry tomatoes, halved
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cubed tofu and sweet chili sauce. Let it sit for at least 10 minutes to allow the flavors to meld.
2. In a separate bowl, combine the mixed greens, cherry tomatoes, and chopped cilantro.
3. Add the marinated tofu mixture on top of the salad greens and toss gently.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 15 minutes
Balsamic Glazed Tofu Salad
This refreshing salad combines the richness of balsamic glaze with the crispness of mixed greens, the sweetness of roasted tofu, and the tanginess of cherry tomatoes. Perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 1 block of extra-firm tofu
– 1/4 cup of balsamic glaze
– 2 cups of mixed greens (arugula, spinach, lettuce)
– 1 pint of cherry tomatoes, halved
– 1/4 cup of chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Cut the tofu into cubes and roast for 15-20 minutes, or until golden brown.
2. In a small bowl, whisk together balsamic glaze and a pinch of salt.
3. In a large bowl, combine mixed greens, roasted tofu, cherry tomatoes, and chopped parsley.
4. Drizzle the balsamic glaze over the salad and toss to coat.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 25 minutes
Korean Gochujang Tofu Salad
A flavorful and refreshing salad that combines the spiciness of gochujang with the creaminess of tofu, perfect for a quick lunch or dinner.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons gochujang (Korean chili paste)
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon sesame oil
– 1/4 cup chopped green onions
– 1/4 cup toasted sesame seeds
– Salt and pepper to taste
– Optional: 1/4 cup diced cucumber, carrot, or bell peppers for added crunch
Instructions:
1. In a large bowl, whisk together gochujang, soy sauce, rice vinegar, and sesame oil.
2. Add the tofu cubes and toss until coated with the marinade.
3. Let it sit for at least 10-15 minutes to allow the flavors to meld.
4. Just before serving, sprinkle chopped green onions and toasted sesame seeds on top.
5. Taste and adjust seasoning as needed.
6. Serve immediately, garnished with optional vegetables if desired.
Cooking Time: 15-20 minutes
Teriyaki Tofu Salad with Edamame
A delicious and healthy salad that combines the savory flavors of teriyaki tofu, crunchy edamame, and fresh greens. Perfect for a quick lunch or dinner.
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 1/4 cup of teriyaki sauce
– 1 cup of frozen edamame, thawed
– 2 cups of mixed greens (arugula, spinach, etc.)
– 1/2 cup of sliced red bell pepper
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together teriyaki sauce and 1 tablespoon of water.
3. Place tofu cubes on a baking sheet lined with parchment paper and brush with the teriyaki mixture.
4. Bake for 15-20 minutes or until tofu is golden brown.
5. Meanwhile, cook edamame according to package instructions.
6. In a large bowl, combine mixed greens, cooked edamame, and sliced red bell pepper.
7. Once tofu is done, let it cool before adding it to the salad.
8. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Curry Coconut Tofu Salad
Curry Coconut Tofu Salad Recipe
A flavorful and refreshing salad perfect for a light lunch or dinner, this Curry Coconut Tofu Salad combines the creaminess of coconut with the warmth of curry spices.
Ingredients:
– 1 block firm tofu, drained and cubed
– 1/2 cup unsweetened shredded coconut
– 2 tablespoons curry powder
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1/4 teaspoon salt
– 1/4 cup plain Greek yogurt
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/2 cup cherry tomatoes, halved
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow baking dish, toss tofu with curry powder, salt, and olive oil.
3. Bake for 15-20 minutes or until the tofu is golden brown.
4. In a large bowl, combine cooked tofu, shredded coconut, Greek yogurt, mixed greens, and cherry tomatoes.
5. Toss to combine and serve.
Cooking Time: 25-30 minutes
Smoky Chipotle Tofu Salad
A flavorful and refreshing salad that combines smoky chipotle peppers with tender tofu, crunchy veggies, and a hint of tanginess. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 chipotle peppers in adobo sauce, chopped
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 small red onion, thinly sliced
– 2 cups mixed greens
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese or chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss tofu with 2 tablespoons olive oil, garlic, salt, and pepper on a baking sheet.
3. Roast tofu in the oven for 15-20 minutes, until golden brown.
4. In a large bowl, combine roasted tofu, chopped chipotle peppers, red bell pepper, and red onion.
5. Drizzle with remaining 2 tablespoons olive oil and toss to coat.
6. Add mixed greens and toss to combine.
7. Serve warm or chilled, garnished with feta cheese or cilantro if desired.
Cooking Time: 20-25 minutes
Fresh Herb and Citrus Tofu Salad
Brighten up your plate with this refreshing salad featuring crispy tofu, zesty citrus, and fragrant herbs.
Ingredients:
– 1 block extra-firm tofu, drained and cut into small cubes
– 2 cups mixed fresh herbs (such as parsley, basil, mint, and cilantro)
– 2 navel oranges, peeled and segmented
– 1 grapefruit, peeled and segmented
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed orange juice
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss the tofu cubes with 1 tablespoon of olive oil and season with salt and pepper.
3. Spread the tofu on a baking sheet and bake for 15-20 minutes, or until crispy and golden brown.
4. In a large bowl, combine the fresh herbs, orange segments, grapefruit segments, and baked tofu.
5. Drizzle the remaining 1 tablespoon of olive oil and orange juice over the salad.
6. Toss gently to combine and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Maple Dijon Tofu Salad
This sweet and tangy salad is a perfect combination of flavors, featuring crispy tofu, crunchy greens, and a hint of maple syrup. With just a few simple ingredients, you can create a delicious and healthy meal that’s ready in no time.
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1/4 cup maple syrup
– 2 tablespoons Dijon mustard
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or thyme for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss tofu cubes with a pinch of salt and bake for 15-20 minutes, or until crispy.
3. In a large bowl, combine mixed greens, maple syrup, Dijon mustard, and olive oil. Toss to coat.
4. Add the baked tofu cubes to the salad and toss gently to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped fresh herbs, if desired.
Cooking Time: 20-25 minutes
Ginger Miso Tofu Salad
This refreshing salad combines the savory flavors of miso paste with the spicy kick of ginger, all on top of tender and crispy tofu. Perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons white miso paste
– 1 tablespoon grated fresh ginger
– 1/4 cup chopped scallions (green onions)
– 1/4 cup diced cucumber
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 teaspoon sesame oil
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together miso paste, grated ginger, and 1 tablespoon water until smooth.
2. In a separate pan, heat the sesame oil over medium-high heat. Add tofu and cook until golden brown, about 3-4 minutes per side.
3. In a large bowl, combine cooked tofu, scallions, cucumber, soy sauce, rice vinegar, and miso-ginger dressing. Toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10-12 minutes
Pineapple BBQ Tofu Salad
A refreshing summer salad that combines the sweetness of pineapple with the tanginess of BBQ sauce, all wrapped up in a protein-packed block of tofu. This recipe is perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 block of extra-firm tofu, drained and cut into small cubes
– 1 cup of pineapple chunks
– 1/4 cup of BBQ sauce (homemade or store-bought)
– 1/2 cup of mixed greens (such as arugula, spinach, and lettuce)
– 1/4 cup of chopped red bell pepper
– Salt and pepper to taste
Instructions:
1. Preheat the grill or grill pan to medium-high heat.
2. Toss the tofu cubes with a little bit of oil and season with salt and pepper. Grill for about 3-4 minutes on each side, until golden brown.
3. In a large bowl, combine the mixed greens, pineapple chunks, and red bell pepper.
4. Add the grilled tofu to the bowl and drizzle with BBQ sauce.
5. Toss everything together and serve immediately.
Cooking Time: 15 minutes
Wasabi Pea Crunch Tofu Salad
This refreshing salad combines the creaminess of tofu with the spicy kick of wasabi peas and the crunch of fresh vegetables. Perfect for a light and satisfying meal or snack.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 1/2 cup wasabi peas
– 1/2 cup chopped cucumber
– 1/4 cup chopped red bell pepper
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon sesame oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together soy sauce, rice vinegar, and sesame oil.
2. Add the tofu cubes and toss to coat.
3. In a separate pan, toast the wasabi peas over medium heat for 2-3 minutes or until fragrant.
4. Combine the toasted wasabi peas with the cucumber, red bell pepper, and tofu in the bowl.
5. Season with salt and pepper to taste.
6. Serve immediately and enjoy!
Cooking Time: 15 minutes
Summer Berry Tofu Salad
Celebrate the flavors of summer with this refreshing salad featuring crispy tofu, sweet berries, and crunchy greens.
Ingredients:
– 1 block firm tofu, drained and cubed
– 2 cups mixed summer berries (strawberries, blueberries, raspberries)
– 4 cups mixed greens (arugula, spinach, lettuce)
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Toss tofu with 1 tablespoon olive oil and season with salt and pepper. Bake for 20-25 minutes or until crispy.
2. In a large bowl, combine mixed greens, berries, and chopped mint leaves.
3. Add the baked tofu cubes on top of the salad.
4. Drizzle with remaining 1 tablespoon olive oil and apple cider vinegar. Toss to coat.
5. Serve immediately and enjoy!
Cooking Time: 25 minutes
Summary
Get ready to elevate your salads with these 20 mouth-watering tofu recipes, perfect for every season. From spicy and savory to sweet and tangy, there’s something for everyone. Try making a Spicy Sriracha Tofu Salad for a summer pick-me-up or a Balsamic Glazed Tofu Salad for a cozy fall evening. Whether you’re in the mood for Asian-inspired flavors or classic Mediterranean herby goodness, these recipes will satisfy your cravings. With ingredients ranging from sriracha to gochujang, and avocado to pineapple, there’s no limit to the creative combinations you can make.
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