Savour this fresh tofu salad featuring crisp lettuce, cucumber, avocado, and carrot, topped with golden Crispy Tofu. Drizzled with zesty garlic olive oil dressing, which doubles as a flavourful marinade.
Crave-Worthy Tofu Salad Recipe to Elevate Your Lunch Game!
When tasked with crafting something with tofu in a salad, and it ends up earning the title of “best vegan salad” from discerning taste testers, it’s safe to say, as a dietitian, you’re overjoyed!
Gone are the days of bland tofu. Instead, in this grocery garden salad, tofu shines with its crispy exterior and delicate texture, complementing the salad’s overall freshness.
Yes, I love to shine the spotlight on plant-powered protein souces, and my culinary endeavours with tofu have become quite popular! Take, for instance, this Quick Peanut-Sauce Marinated Tofu Sandwich—it’s hands down the most beloved vegan sandwich in my repertoire. And the Curry Tofu Scramble consistently tricks folks into believing it’s made with eggs (so delicious!). But if there’s one dip I cherish above all to encourage you to eat more veggies, it’s this Tofu Chutney Recipe With Dill.
Elevate your meal prep with this salad recipe
Bursting with colour and flavour
Incorporates humble spring ingredients
Perfect as a stand-alone lunch salad
A refreshing contrast to heartier mains
Nutrition highlights
This recipe is packed with key nutrients including:
Protein from the tofu
Fiber from the vegetables
Healthy fats from the avocado and olive oil
Ingredients
My Crispy Tofu Recipe has truly captured your hearts, becoming one of the most beloved dishes on the blog. Now, I’ve taken those cubes of deliciousness and incorporated them into a nutritious salad, creating a dish that’s sure to win over even more hearts.
Tofu:
1 block extra firm tofu
Extra virgin olive oil
Garlic cloves
Dried oregano
Dried thyme
Sea salt
Black pepper
Fresh lemon juice
Salad:
Iceberg lettuce
Carrot
Cucumber
Ripe avocado
How to make it
Prepare dressing-marinade:
Step 1: In a mason jar, combine oil, cloves, oregano, thyme, salt, black pepper, and lemon juice. Shake well to mix.
How to prepare tofu for cooking
Step 2: Drain the excess liquid from your block of tofu.
Step 3: Wrap tofu in a clean kitchen towel. This helps absorb excess moisture, preparing it for optimal flavour absorption and texture when cooked.
Step 4: Slice the drained tofu block in half horizontally, creating two thinner blocks.
Then, cut each half into small cubes. This prepares the tofu for even cooking and ensures bite-sized crispy pieces for your salad.
Marinate and cook tofu on a pan:
Step 5: Transfer half of the prepared dressing-marinade to a large container (with lid). Toss in the tofu cubes and ensure they are evenly coated with the marinade. Allow the tofu to marinate for at least 20 minutes.
Step 6: Heat oil in a pan over medium heat and fry the marinated tofu cubes, turning frequently.
Keep any leftover marinade aside. Once the tofu is golden brown and crispy on all sides, pour the reserved marinade over the cubes. Toss to coat evenly and let the marinate reduce completely. Switch off the heat and set aside.
Assemble salad:
Step 7: In a large serving bowl or plate, layer the lettuce, carrot, cucumber, and avocado.
Step 8: Drizzle the remaining dressing in your mason jar over the assembled salad, ensuring all ingredients are evenly coated. Top with tofu cubes and serve!
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Food safe storage
For optimal freshness and texture, it’s best to store the salad ingredients separately in the fridge and assemble them at serving time. This ensures that each component retains its crispness and flavour. If the salad is stored already assembled, it will become soggy.
If you give this vegan salad recipe a go, I’d love to hear from you! Share your rating, leave a comment, and be sure to tag me on Instagram @DesiliciousRD! Seeing your creations makes my day!
Desi~liciously Yours, Shahzadi
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Crispy Tofu Salad With Lemon Garlic Dressing
Savour this fresh tofu salad featuring crisp lettuce, cucumber, avocado, and carrot, topped with golden Crispy Tofu. Drizzled with zesty garlic olive oil dressing, which doubles as a flavourful marinade.
Health Benefit Anti-Inflammatory, Immune Supporting
Prep Time 15 minutesminutes
Cook Time 15 minutesminutes
Marinading 20 minutesminutes
Total Time 50 minutesminutes
Servings 3servings
Calories 298kcal
Author Shahzadi Devje
Cost $5
Equipment
1 mason jar medium
Ingredients
Marinade For Tofu/Dressing For Salad
2tbspolive oilextra virgin
1tbspgarlicfresh cloves, crushed
2tsporeganodried
1tspthymedried
1tspblack peppercoarse
1tspsaltsea salt
2lemonfreshly juiced
1tofudrained, dried and cut into bite-sized cubes
Tofu Salad
1tbspolive oilextra virgin
6cupsiceberg lettucewashed, heaped cups, shredded
1carrotmedium, washed, peeled, grated
½English cucumberwashed, cut into cubes
1avocadomedium, ripe, sliced
Instructions
Marinade For Tofu/Dressing For Salad
In a mason jar, combine 2 tablespoons of oil, garlic, oregano, thyme, salt, black pepper, and lemon juice. Shake well to mix. Divide the dressing in half; one half to be used as a marinade for tofu and the other half for dressing the salad.
Transfer the marinade to a medium-sized container and add the tofu cubes. Secure the lid and shake the container to coat the tofu pieces. Allow the tofu to marinate in the fridge for at least 20 minutes.
Tofu Salad
Heat one tablespoon of olive oil in a large skillet over medium heat. Add the marinated tofu cubes to the skillet in a single layer, ensuring they are not overcrowded. Retain the leftover marinade.
Fry the tofu cubes on each side until they turn golden brown and develop a crispy texture. Towards the end of frying, add the remaining marinade to the skillet and let it reduce completely, enhancing the flavour. Remove the tofu from the skillet and set aside.
Arrange the lettuce in a large serving plate or salad bowl, then layer with grated carrot and sliced cucumber. Drizzle the remaining half of the dressing over the salad. Top with crispy tofu cubes and sliced avocado. Gently toss the salad to ensure all ingredients are evenly coated with the dressing. Serve immediately and enjoy!
Video
Notes
How to prepare tofu for cooking on a pan
Drain and Press: Remove tofu from the packaging, drain and wrap in a clean kitchen towel.
Slice or Cube: Cut drained tofu into small cubes or slices for even cooking and crispy texture.
Marinate: Enhance flavour by marinating tofu in spices and citrus.
Preheat Pan: Heat a non-stick skillet over medium-high heat with oil.
Cook: Fry tofu in a single layer until golden brown and crispy on all sides.
Serve Hot: Serve immediately for best taste and texture.
Food safe storage
For optimal freshness and texture, it’s best to store the salad ingredients separately in the fridge and assemble them at serving time. This ensures that each component retains its crispness and flavour. If the salad is stored already assembled, it will become soggy.
