Nut-Free Refreshing Tofu Salad
Brighten up your mealtime with this Nut-Free Refreshing Tofu Salad, a vibrant and wholesome dish that’s perfect for summer or any light meal. Packed with crisp vegetables like cucumber, cherry tomatoes, red bell pepper, and carrot, alongside protein-rich extra firm tofu, this salad delivers incredible texture and flavor in every bite. The fresh mint and coriander bring a burst of herby freshness, while the zesty lemon dressing, accented with soy sauce and a touch of honey, ties everything together beautifully. Quick and easy to prepare in just 15 minutes with minimal cooking, this recipe is perfect for busy weekdays or healthy entertaining. Whether served immediately or chilled for extra refreshment, this nut-free tofu salad is a versatile delight that’s suitable for vegans and vegetarians, offering a nutritious option that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 400 grams Extra firm tofu
- 1 large Cucumber
- 200 grams Cherry tomatoes
- 1 medium Red bell pepper
- 1 large Carrot
- 10 grams Fresh mint leaves
- 10 grams Fresh coriander (cilantro)
- 3 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 2 tablespoons Soy sauce
- 1 tablespoon Honey
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Begin by pressing the tofu: Take the extra firm tofu block and wrap it in a clean kitchen towel. Place a heavy object (like a pan) on top to gently press the tofu and remove excess water. Let it sit for about 10 minutes.
While the tofu is pressing, wash and prepare the vegetables. Slice the cucumber into thin rounds, cut the cherry tomatoes into halves, and dice the red bell pepper into small pieces.
Peel the carrot and then use a grater or peeler to create carrot ribbons or shreds.
Once the tofu has been pressed, cut it into small cubes.
In a large mixing bowl, combine the cucumber, cherry tomatoes, red bell pepper, carrot, and tofu cubes.
Chop the fresh mint leaves and coriander finely. Add them to the salad mix.
In a small bowl, whisk together the lemon juice, olive oil, soy sauce, honey, salt, and black pepper to create the salad dressing.
Pour the dressing over the salad and gently toss all the ingredients together, ensuring that the tofu and vegetables are well coated.
Serve the salad immediately or chill it in the refrigerator for 10-15 minutes to let the flavors meld together for a cooler experience.
Nutrition Facts
Calories |
1088 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.5 g | 83% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2466 mg | 107% | |
| Total Carbohydrate | 68.8 g | 25% | |
| Dietary Fiber | 19.9 g | 71% | |
| Total Sugars | 40.1 g | ||
| Protein | 72.8 g | 146% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2902 mg | 223% | |
| Iron | 15.3 mg | 85% | |
| Potassium | 2723 mg | 58% | |
*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.
