Crispy Tofu Salad With Miso Tahini Dressing
Filled with crunchy veggies and crispy tofu, this healthy salad is satisfying, delicious, and packed with nutrients. With a creamy and rich miso sesame tahini dressing, this recipe is vegan and gluten-free. This salad is meant to be eaten cold and enjoyed as a complete meal!
This vegan tofu salad is filled with colourful, crunchy fresh vegetables and tossed in a creamy tahini dressing. It’s meant to be enjoyed cold and as an entrée style salad (a.k.a. a full meal!) This recipe is great for a refreshing dinner or even a work lunch.
In this recipe, the tofu is first marinated in a little bit of tamari, sesame oil, and garlic powder before being pan-fried so that the outsides are nice and crispy. The tahini dressing is similarly inspired by Asian flavours, like miso, sesame, and rice wine vinegar. The flavours pair so well with all the crunchy veggies, but you can easily switch up some of the ingredients as desired.
As always, as a dietitian I’ve made sure that this tofu salad packs in lots of nutrition benefits. Tofu provides a quality source of complete protein, the tahini dressing is a source of healthy fats, and of course we have tons of fiber-rich veggies. I hope you enjoy it!
Want more salad recipe inspiration? Check out all my healthy salad recipes for more ideas!
Ingredients Needed
All you need to make this salad are the following simple ingredients:
- extra firm or firm tofu
- tamari (or soy sauce)
- romaine lettuce
- radishes
- snap peas
- cucumbers
- carrots
- optional garnish: green onion, sesame seeds
And for the dressing:
- tahini
- toasted sesame oil
- rice wine vinegar
- miso paste
- garlic powder (or fresh garlic)
- ground ginger (or fresh ginger)
Full ingredient measurements and detailed instructions are in the recipe card at the bottom of this post!
Recipe Modifications & Ingredient Swaps
- Feel free to mix up the raw veggies as you’d like. Other crunchy vegetables would work well here, like bell peppers!
- If you’d prefer this recipe with a different protein, you can swap the tofu for something like tempeh, hard-boiled eggs, or grilled chicken.
- Play around with the garnishes as you’d like! I used sesame seeds and green onion, but you can try sprinkling on other seeds (like pumpkin or sunflower) or chopped nuts (like cashews).
Can This Salad Be Made Ahead?
You can definitely make this tofu salad in advance!
- Simply chop up all the raw veggies and keep them in a covered bowl in the fridge.
- For the tofu – you can either let it marinate + then cook right before serving the salad. Or, you can pre-cook the tofu and add it to the veggies!
- Make the dressing and keep it stored in an airtight container in the fridge. Toss the salad in the dressing right before serving!
How Long Do Leftovers Keep?
Leftovers of this salad (if already tossed in dressing) will keep for about a day! I found that the veggies stayed fresh and crisp enough the day after :).
Tofu Nutrition Benefits
Tofu is a form of condensed soy milk that is pressed into solid blocks. It’s a great source of plant-based protein, with a 3.5 ounce or 100 gram serving of tofu providing 8 grams of complete protein. For reference, a block of tofu is typically around 350 grams and will provide a total of about 28 grams of protein.
In addition to protein, tofu is a great source of essential micronutrients, like:
- manganese
- calcium
- selenium
- phosphorus
- copper
- magnesium
- iron
- zinc
While there is controversy around soy, the majority of studies suggest that soy is linked to improved cholesterol levels, heart health, fertility, and reduced cancer risk. These health benefits are likely due to the presence of beneficial plant compounds called isoflavones.
Tahini Nutrition Benefits
Made from ground sesame seeds, tahini is a source of:
- heart-healthy fats
- plant-based protein
- calcium
- iron
- magnesium
If you follow a plant-based diet, tahini is an excellent ingredient to use as it’s a source of many of the nutrients that are harder (but not impossible) to find when eating only plants.
More Easy, Filling Salad Recipes
- Warm Mushroom Salad With Miso Dressing
- Vegan Kale & Brussels Sprout Caesar Salad
- Roasted Broccoli Salad With Cranberry, Farro & Feta
- Crunchy Romaine Salad With Za’atar Dressing
- Asian-Inspired Cold Soba Noodle Salad
- Kale Butternut Squash Salad With Farro & Goat Cheese
Did you give this Crispy Tofu Salad Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Crispy Tofu Salad With Miso Tahini Dressing
Ingredients
Tofu:
- 1 block tofu, firm or extra firm
- 1 Tbsp toasted sesame oil
- 1/2 tsp tamari (or soy sauce if not GF)
- 1/2 tsp garlic powder
Salad:
- 1 heart romaine lettuce, chopped
- 4 radishes, thinly sliced (I used a mandoline slicer)
- 1 cup snap peas
- 1 cup cucumber, chopped (I used 2 mini cucumbers)
- 1 cup carrots, chopped (I used 2 med-sized carrots)
- To garnish (optional): sliced green onion, sesame seeds, black pepper
Dressing:
- 1/4 cup tahini
- 1 Tbsp toasted sesame oil
- 3 Tbsp rice wine vinegar
- 2 Tbsp miso paste
- 1 tsp garlic powder
- 1/2 tsp ground ginger
- 2 Tbsp hot water
Instructions
- Drain and press excess liquid out of tofu using a paper towel. Cut into approx. 1/2- or 1-inch cubes. Place in a large bowl and toss in sesame oil, tamari, and garlic powder. Let marinate while you prep the vegetables and make the dressing.
- Chop all vegetables and place into a large mixing bowl.
- Make dressing by whisking all dressing ingredients together in a small bowl. If you'd like the consistency to be thinner, feel free to add a touch more hot water. That said – the creaminess of this dressing really works with the veggies and you don't want it to be too thin!
- Once all ingredients are prepped, heat a large pan over medium-high. When hot, transfer marinated tofu to the pan and spread out in a single layer. Allow to cook for about 4 mins (undisturbed), or until bottom side becomes lightly browned and crisp. Flip each piece of tofu over and repeat on the other side. At the end, gently toss tofu for 30-60 seconds, then remove from heat.
- Add tofu to the large bowl with vegetables. Add chopped green onion, sesame seeds, and fresh pepper (if desired). Pour dressing over top, then toss all ingredients together well. Serve and enjoy!
Notes
- Simply chop up all the raw veggies and keep them in a covered bowl in the fridge.
- For the tofu – you can either let it marinate + then cook right before serving the salad. Or, you can pre-cook the tofu and add it to the veggies!
- Make the dressing and keep it stored in an airtight container in the fridge. Toss the salad in the dressing right before serving!
- Feel free to mix up the raw veggies. Other crunchy vegetables would work well here, like bell peppers!
- If you’d prefer this recipe with a different protein, you can swap the tofu for something like tempeh, hard-boiled eggs, or grilled chicken.
- Instead of garlic powder and ground ginger, you can use the fresh varieties. I simply use the ground kind cause they dissolve into the dressing better!
- Play around with the garnishes as you’d like! I used sesame seeds and green onion, but you can try sprinkling on other seeds (like pumpkin or sunflower) or chopped nuts (like cashews).
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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