High Protein Refreshing Tofu Salad
Brighten up your mealtime with this High Protein Refreshing Tofu Salad, a vibrant and nutritious dish packed with plant-based goodness. Featuring golden, perfectly sautéed cubes of extra-firm tofu, this salad is complemented by a colorful medley of crunchy red cabbage, crisp cucumber, julienned carrot, and protein-rich edamame. Tossed in a zesty lime-ginger-soy dressing with a hint of honey and garnished with fresh mint, cilantro, and toasted sesame seeds, every bite bursts with refreshing flavors and wholesome energy. Ready in just 35 minutes, this high-protein tofu salad is ideal for a light yet satisfying lunch or dinner, and perfect for anyone seeking a delicious, healthy, and vegan-friendly option. Serve it immediately or chill for enhanced taste—it’s a vibrant, nutrient-packed dish that’s sure to impress!
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Recipe Information
Ingredients
- 400 grams Extra-firm tofu
- 2 tablespoons Olive oil
- 2 tablespoons Soy sauce
- 2 tablespoons Fresh lime juice
- 1 teaspoon Ginger, grated
- 1 teaspoon Garlic, minced
- 1 teaspoon Honey
- 100 grams Red cabbage, shredded
- 1 medium Cucumber, sliced
- 1 medium Carrot, julienned
- 120 grams Edamame, shelled and cooked
- 15 grams Mint leaves
- 15 grams Cilantro leaves
- 1 tablespoon Sesame seeds
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper, fresh ground
Instructions
Start by draining the tofu and pressing it to remove excess moisture. Wrap the tofu block in a clean kitchen towel and place a heavy object on top for at least 10 minutes.
Once pressed, slice the tofu into bite-sized cubes.
In a large skillet over medium heat, heat 1 tablespoon of olive oil. Add the tofu cubes and sauté until they are golden brown on all sides, about 10 minutes. Transfer tofu to a plate and let cool.
Prepare the dressing by combining soy sauce, fresh lime juice, grated ginger, minced garlic, honey, the remaining tablespoon of olive oil, salt, and black pepper in a small bowl. Whisk until well blended.
In a large serving bowl, combine the shredded red cabbage, sliced cucumber, julienned carrot, cooked edamame, mint leaves, and cilantro leaves.
Add the cooled tofu to the vegetables.
Pour the dressing over the salad and toss gently to coat evenly.
Sprinkle with sesame seeds before serving.
Serve the salad immediately or refrigerate it for 30 minutes to allow the flavors to meld together.
Nutrition Facts
Calories |
1189 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.3 g | 93% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2479 mg | 108% | |
| Total Carbohydrate | 65.5 g | 24% | |
| Dietary Fiber | 24.8 g | 89% | |
| Total Sugars | 21.6 g | ||
| Protein | 86.7 g | 173% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3054 mg | 235% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 2769 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
