Tofu Rice Salad
Elevate your meal prep routine with this vibrant and nutrient-packed Tofu Rice Salad, a perfect harmony of textures and bold flavors. Featuring crispy golden cubes of pan-fried tofu, fluffy jasmine rice, and a medley of fresh, colorful vegetables like cucumber, carrot, and red bell pepper, this salad is as wholesome as it is delicious. Tossed in a savory-sweet Asian-inspired dressing made with soy sauce, sesame oil, and a hint of ginger, every bite bursts with flavor. Garnished with toasted sesame seeds and fresh cilantro, this recipe offers a light yet satisfying meal that’s customizable and ideal for lunch, dinner, or meal prep. Ready in just 35 minutes, it’s a quick and easy option for anyone looking to enjoy a healthy, protein-packed dish with vibrant flair.
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Recipe Information
Ingredients
- 400 grams firm tofu
- 3 cups cooked jasmine rice (or any rice of choice)
- 1 large cucumber, sliced into half-moons
- 1 large carrot, julienned or shredded
- 1 large red bell pepper, thinly sliced
- 2 stalks spring onions, sliced
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1.5 tablespoons rice vinegar
- 1 tablespoon honey or maple syrup
- 1 clove garlic, minced
- 1 teaspoon ginger, minced
- 2 teaspoons cornstarch
- 2 tablespoons neutral oil for frying (e.g., vegetable oil)
- 1 tablespoon sesame seeds (optional, for garnish)
- 2 tablespoons fresh cilantro (optional, for garnish)
Instructions
Press the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel, place it on a plate, and weigh it down with a heavy object (like a frying pan) for about 10 minutes.
While the tofu is pressing, prepare the dressing by whisking together soy sauce, sesame oil, rice vinegar, honey or maple syrup, minced garlic, and minced ginger in a small bowl. Set aside.
Cut the pressed tofu into 1-inch cubes. Toss the tofu cubes in cornstarch until lightly coated, which will help them crisp up during frying.
Heat the neutral oil in a large nonstick skillet over medium heat. Add the tofu pieces in a single layer and cook for 3-4 minutes per side until golden brown and crispy. Remove the tofu from the skillet and set aside to cool slightly.
In a large mixing bowl, combine the cooked rice, cucumber slices, shredded carrot, red bell pepper strips, and spring onions.
Pour the prepared dressing over the salad ingredients. Gently toss to combine, ensuring everything is evenly coated. Add the crispy tofu and gently mix it into the salad.
Taste the salad and adjust the seasoning if needed (adding a splash of soy sauce or vinegar to taste).
Transfer to a serving platter and garnish with sesame seeds and cilantro, if desired.
Serve immediately or chill in the refrigerator for 15-20 minutes before serving for a cooler dish.
Nutrition Facts
Calories |
470 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.1 g | 26% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 466 mg | 20% | |
| Total Carbohydrate | 53.9 g | 20% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 10.3 g | ||
| Protein | 22.2 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 755 mg | 58% | |
| Iron | 5.1 mg | 29% | |
| Potassium | 699 mg | 15% | |
*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.
