Asian Tofu Salad

Asian tofu salad is simple and delicious. Sesame marinated tofu with a zingy balsamic soy dressed salad makes for a fantastic and easily prepared vegan quick healthy meal. You’ll love the combination of these far eastern flavours and fresh ingredients! 

Asian tofu salad is simple and delicious. Sesame marinated tofu with a zingy balsamic soy dressed salad makes for a fantastic and easily prepared vegan quick healthy meal! You'll love the combination of these far eastern flavours and fresh ingredients!

Tofu. There were no tofu recipes on neilshealthymeals until now. But how better to sort that out straight away than with this taste tantalizing Asian tofu salad?

You know folks, I’m not sure why there haven’t been any tofu recipes to date. I mean it’s not something I regularly cook with, but Lady Lynne and I have had it in several recipes I’ve made, they just never made it to the blog.

Asian tofu salad is simple and delicious. Sesame marinated tofu with a zingy balsamic soy dressed salad makes for a fantastic and easily prepared vegan quick healthy meal! You'll love the combination of these far eastern flavours and fresh ingredients!

Actually, I think that really it was our current vegan January activity that served as a reminder for me to publish this Asian tofu salad recipe.

Well whatever happened with those recipes, I’m sure you’re going to love this simple Asian tofu salad!

Asian tofu salad is simple and delicious. Sesame marinated tofu with a zingy balsamic soy dressed salad makes for a fantastic and easily prepared vegan quick healthy meal! You'll love the combination of these far eastern flavours and fresh ingredients!

Why This Asian Tofu Salad Is SO Good For You!

When you’re eating specifically vegan you need to ensure that you’re getting plenty of vitamins and minerals and not missing out on those that you would have normally obtained if eating meat or dairy.

For instance, normally we’d be getting our main sources of protein and omega-3 from fish, eggs or dairy.

However, tofu is an excellent source of protein, iron, calcium, magnesium, copper, zinc and contains all eight essential amino acids.

Plus, tofu is a rare source of omega-3 for vegans. So you’re getting all these essential nutrients when you’re tucking into this Asian tofu salad. Without having to eat fish, eggs or dairy.

And, I’d like to dispel that, contrary to popular belief, tofu isn’t tasteless or boring! It’s extremely versatile and easy absorbs flavours, hence the reason why I’ve used a marinade here.

Just check out the “To-fish ‘n’ chips” I recently wrote about in the lentil and kidney bean dal recipe that I had at Mono in Glasgow to see just how versatile and tasty this incredible ingredient can be!

Right, so I’ve rambled on about the health benefits of tofu now and hopefully got my point across! I’ll leave it at that. 😉

5 from 2 votes
Asian tofu salad is simple and delicious. Sesame marinated tofu with a zingy balsamic soy dressed salad makes for a fantastic and easily prepared vegan quick healthy meal! You'll love the combination of these far eastern flavours and fresh ingredients!
Print
Asian Tofu Salad
Prep Time
30 mins
Cook Time
10 mins
Total Time
40 mins
 

A simple Asian tofu salad and it’s made from a delicious combination of far eastern flavours and fresh salad ingredients.

Course: Dinner
Servings: 2
Calories: 354 kcal
Author: neil@neilshealthymeals.com
Ingredients
For the tofu marinade: -
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce
  • 1 tbsp white wine vinegar
  • 1 tbsp water
For the salad: -
  • 160 g tofu cut into cubes
  • 2 tbsp vegetable oil
  • Chinese lettuce
  • 75 g mange tout snow peas
  • 200 g cucumber julienned
  • 1 medium sized carrot peeled and julienned
  • ½ red pepper thinly sliced.
  • 60 g bean sprouts
  • 1 tbsp balsamic vinegar
  • 1 tsp soy sauce
  • ½ tsp lemon juice
  • 1 tbsp water
  • 1 tsp sesame seeds
Instructions
  1. Mix the tofu and tofu marinade ingredients together in a bowl and place aside for at least 30 minutes.
  2. Separate the leaves from the Chinese lettuce and arrange on two plates.
  3. Mix the mange tout, cucumber, carrot, red pepper, bean sprouts, balsamic vinegar, soy sauce, lemon juice and water together in a suitable sized bowl.
  4. Heat the vegetable oil in a wok, remove the tofu from the marinade and stir fry the tofu for approximately 8 – 10 minutes until it’s crispy coated.
  5. Arrange the salad ingredients on top of the Chinese lettuce, divide the cooked tofu between the two plates and serve sprinkled with the sesame seeds.

Nutrition Facts
Asian Tofu Salad
Amount Per Serving
Calories 354 Calories from Fat 231
% Daily Value*
Total Fat 25.7g 40%
Saturated Fat 2.8g 14%
Sodium 627.3mg 26%
Total Carbohydrates 25.4g 8%
Dietary Fiber 5.1g 20%
Sugars 12.1g
Protein 11.7g 23%
Vitamin A 41%
Vitamin C 194%
Calcium 25%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.

Asian tofu salad is simple and delicious. Sesame marinated tofu with a zingy balsamic soy dressed salad makes for a fantastic and easily prepared vegan quick healthy meal! You'll love the combination of these far eastern flavours and fresh ingredients!

Join me on Thursday for the 4th and final installment of our recent trip of a lifetime with African Adventures Pt.4 Zanzibar Spice Tour and Final Days.

And thanks to you, as always, for taking the time to read, comment and make my recipes.

In order not to miss future updates and new recipes, make sure you’re subscribed to neilshealthymeals by adding your email* to the subscription list at the very top of this post or subscribe here. And you can follow me too via your favourite social media channels below.

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This really is a simple Asian tofu salad and it’s made from a delicious combination of far eastern flavours and fresh ingredients. Here, the combined sesame marinated tofu and zingy balsamic, soy dressed salad makes a fantastic and easily prepared quick healthy meal!

Comments

  1. Tofu is one of those things that everyone is scared of until they learn how to PROPERLY prepare it, and then they realize, it’s pretty good! Tofu sandwiches are pretty tasty, IMHO.
    Susie @ SuzLyfe recently posted…Five Common Marathon Training Terms Everyone Should LearnMy Profile

    • neil@neilshealthymeals.com says:

      Exactly Suz! 🙂

      And I hope that with this recipe people might at least be persuaded to try it.

      I haven’t tried tofu sandwiches (I would like to) but I loved the “To-fish ‘n’ chips” that I mentioned. 😀

  2. Tofu has only just recently appeared on my blog too, which is strange as we eat it all the time.
    I love simple salads like this and I ate something very similar to this every day when we were in Thailand. It’s just so light and fresh.
    Dannii @ Hungry Healthy Happy recently posted…Comment on Fuerteventura – Countryside and Coast by CarlaMy Profile

    • neil@neilshealthymeals.com says:

      Can’t wait to go to Thailand one day.

      Lynne’s been there before but I haven’t. I love the sound of all the fresh foods and especially the street food!

  3. All I’ve been eating lately is Asian food and Spicy food…or you know a mix 😉 Haha!
    Rebecca @ Strength and Sunshine recently posted…Introducing The Freedom FeatureMy Profile

    • neil@neilshealthymeals.com says:

      Those are just some of the freshest flavours you can get aren’t they Rebecca?

      And I could happily eat Asian food and Spicy food all the time too. 🙂

  4. I adore tofu – and that marinade is making my mouth water! Neil, usually I use a lotta spices and heavier sauces when I make tofu – but this is light and refreshing – the perfect salad! BTW – I think I missed reading Part 3 of your adventures – I gotta backtrack before Thursday!
    Shashi at RunninSrilankan recently posted…Orange Cardamom Protein MuffinsMy Profile

    • neil@neilshealthymeals.com says:

      Thanks Shashi. I intend to continue our tofu adventures by trying out lots more such recipes and possibly some of yours that I’ve earmarked too. 🙂

      Hope you get a chance to catch up with African Adventures Pt.3 Zanzibar – Wildlife and Sightseeing before Thursday, but it’ll always be there for you to catch up with at anytime too.

      Must get on with the final touches to Part 4 now……..

  5. I don’t have any tofu recipes on my blog yet 🙂 For tofu haters, this recipe would work perfectly with chicken instead of tofu – chicken would be great with this yummy marinade! I love Asian salads – they are so crunchy, and the dressing is so unique!
    Melanie @ Melanie Cooks recently posted…Best Easy Slow Cooker Beef Chili RecipeMy Profile

    • neil@neilshealthymeals.com says:

      I love your suggestion of using chicken instead of tofu here Melanie, thanks. I’ll definitely need to try that next time I’m making this.

      You’ve made this into a really versatile recipe, both for tofu lovers and chicken lovers alike. I like that!! 😀

  6. This sounds so tasty. I have to say though I’ve never heard of mange tout. That’s the first thing I’m googling after this post.
    Vicki Bensinger recently posted…Healthy Smoothie Gummy Bites for the Whole Family!My Profile

    • neil@neilshealthymeals.com says:

      The first thing I did went I read your comment Vicki was to say “oops”!

      Mange tout = Snow peas. It’s just we have a different name for them, we call them mange tout for some reason here in the UK? I’ve no idea why.

      Thanks for pointing that out. Some folks might not know either depending on where they are in the world, I’ve changed the recipe to reflect that. 🙂

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