Marinated Tofu Salad for 1 Person
Balance vibrant flavors and wholesome ingredients with this quick and delicious Marinated Tofu Salad for One. Perfect for a solo meal or light lunch, this recipe features tender cubes of firm tofu infused with a savory-sweet marinade of soy sauce, sesame oil, rice vinegar, maple syrup, ginger, and garlic. Served atop a bed of fresh mixed greens, crisp cucumber, sweet shredded carrot, and crunchy red bell pepper, this salad is a delightful combination of textures and nutrients. Garnished with toasted sesame seeds and fragrant green onion, it’s a healthy, vegan-friendly dish ready in just 20 minutes—no cooking required. Ideal for plant-based eaters and salad lovers alike, this quick recipe proves that eating well doesn't have to be complicated!
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Recipe Information
Ingredients
- 100 grams firm tofu
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon rice vinegar
- 1 teaspoon maple syrup
- 0.5 teaspoon ginger, minced
- 1 clove garlic, minced
- 2 cups mixed salad greens
- 0.25 cup cucumber, sliced
- 0.25 cup carrot, shredded
- 0.25 cup red bell pepper, sliced
- 1 teaspoon sesame seeds
- 1 stalk green onion, chopped
Instructions
Press the tofu to remove excess water. Wrap it in a kitchen towel or paper towels and place a heavy object on top for 10 minutes.
Cut the pressed tofu into bite-sized cubes.
In a small bowl, mix together soy sauce, sesame oil, rice vinegar, maple syrup, minced ginger, and minced garlic to create the marinade.
Place the tofu cubes in the marinade and gently toss to coat. Let it marinate for at least 10 minutes to absorb the flavors.
While the tofu marinates, prepare the salad base by arranging mixed greens, cucumber slices, shredded carrot, and sliced red bell pepper on a plate or bowl.
Once the tofu is marinated, place it on top of the salad base.
Sprinkle sesame seeds and chopped green onion over the salad for added flavor and garnish.
Serve immediately and enjoy your marinated tofu salad!
Nutrition Facts
Calories |
314 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.9 g | 27% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 666 mg | 29% | |
| Total Carbohydrate | 21.6 g | 8% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 11.7 g | ||
| Protein | 15.5 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 794 mg | 17% | |
*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.
