Delicious and Healthy Tofu and Sesame Salad Recipe

Tofu and sesame salad is a refreshing, nutrient-packed dish that is perfect for anyone looking to enjoy a light yet protein-rich meal. This salad combines the delicate flavors of tofu with the nutty, aromatic notes of sesame, complemented by fresh vegetables and a tangy dressing. It’s a wonderful option for those following a plant-based diet, providing a good source of protein and healthy fats while being incredibly easy to prepare. Whether served as a main dish or a side, this tofu and sesame salad is sure to become a favorite in your healthy meal rotation.

Nutrition & Instructions

Nutritional Information (Per Serving):

• Calories: 280 kcal
• Protein: 14g
• Carbohydrates: 18g
• Fats: 18g
• Fiber: 4g
• Sugar: 5g
• Sodium: 450mg

Recipe Details

• Prep Time: 15 minutes
• Active Time: 10 minutes
• Resting Time: 10 minutes
• Total Time: 35 minutes
• Cuisine: Asian
• Course: Salad
• Servings: 4
• Calories Per Serving: 280 kcal

Equipment Needed

• Large mixing bowl
• Small whisk or fork
• Cutting board
• Sharp knife
• Non-stick pan (for toasting sesame seeds and browning tofu)
• Measuring cups and spoons

Ingredients

For the Salad:

• 1 block (14 oz) firm tofu, drained and cubed
• 1 cup shredded red cabbage
• 1 cup mixed salad greens (spinach, arugula, or lettuce)
• 1/2 cup julienned carrots
• 1/2 cup sliced cucumbers
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped green onions
• 2 tablespoons toasted sesame seeds

For the Dressing:

• 3 tablespoons soy sauce (or tamari for gluten-free)
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey or maple syrup (for a vegan option)
• 1 teaspoon grated ginger
• 1 teaspoon minced garlic
• 1 teaspoon sriracha or chili flakes (optional, for heat)
• 1 teaspoon fresh lime juice

Instructions

Step 1: Prepare the Tofu

1. Drain the tofu and press it using a clean kitchen towel or a tofu press to remove excess moisture.
2. Cut the tofu into bite-sized cubes and set aside.
3. Heat a non-stick pan over medium heat and lightly toast the sesame seeds for 1-2 minutes until golden brown. Set aside.
4. In the same pan, heat a teaspoon of sesame oil and add the tofu cubes. Sauté for about 5-7 minutes, turning occasionally, until the tofu is golden and slightly crispy.

Step 2: Prepare the Vegetables

5. While the tofu is cooking, chop and prepare all the vegetables – shred the cabbage, julienne the carrots, slice the cucumbers, and chop the cilantro and green onions.
6. In a large mixing bowl, combine the cabbage, salad greens, carrots, cucumbers, cilantro, and green onions.

Step 3: Make the Dressing

7. In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey (or maple syrup), grated ginger, minced garlic, sriracha (if using), and lime juice until well combined.

Step 4: Assemble the Salad

8. Add the crispy tofu to the salad bowl.
9. Drizzle the prepared dressing over the salad and gently toss everything to coat evenly.
10. Sprinkle toasted sesame seeds on top for extra crunch and flavor.

Step 5: Let It Rest

11. Allow the salad to rest for about 10 minutes so the flavors meld together.
12. Serve immediately or chill for a refreshing, cold salad experience.

Tips & Variations

• Add a Crunch: Toss in some crushed peanuts, cashews, or crispy wonton strips for extra texture.
• Boost the Protein: If you want more protein, add cooked quinoa, chickpeas, or edamame.
• Make It a Meal: Serve this salad with a side of steamed jasmine rice or quinoa for a more filling dish.
• Switch the Greens: Instead of mixed greens, use kale or romaine lettuce for a different texture.
• Extra Flavor: A drizzle of peanut sauce or tahini dressing can add a creamy, rich element to the salad.

Storage & Meal Prep

• Store leftover salad in an airtight container in the refrigerator for up to 2 days.
• Keep the dressing separate if meal-prepping to prevent the greens from getting soggy.
• Refresh leftovers by adding a squeeze of lime juice and a sprinkle of sesame seeds before serving.

Conclusion

This Tofu and Sesame Salad Recipe is a simple yet flavorful dish that is packed with nutrition. It’s perfect for busy weekdays, meal prepping, or as a refreshing side dish for a hearty meal. The combination of crispy tofu, crunchy vegetables, and a tangy sesame dressing creates a perfect balance of taste and texture. Whether you’re a vegan, vegetarian, or just looking to add more plant-based meals to your diet, this salad is a must-try!

Enjoy this delicious, healthy salad and share it with friends and family for a wholesome dining experience!