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    Home » Recipes » Dinner » Dinner Salads

    Asian Tofu Salad

    Published: Jan 26, 2016 · Updated: Sep 13, 2020 by Neil 14 Comments

    107 shares
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    Asian tofu salad on a plate with chopsticks. Pin title text overlay at top.
    A plate of Asian tofu salad with chop sticks.

    Asian tofu salad. Quick and easy to make. With sesame marinated tofu and a zingy balsamic, soy dressed salad this makes a fantastic and easily prepared quick healthy meal!

    A plate at the front and a plate at the back of Asian tofu salad with chopsitcks on.

    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.

    My other half and I regularly enjoy tofu in several recipes I’ve made.

    They just never made it to the blog. Until now!

    Birds eye view of a plate of Asian tofu salad with chopsticks on. Soy sauce and a dish of sesame seeds above the plate.

    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!

    This is a simple and delicious stir fry added to a quicky prepared salad that I know you're just going to love!

    Birds eye view of two plates of Asian tofu salad with chop sticks on and a bottle od soy sauce in between plates.

    Why Tofu Is 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 are essential and that you would have normally obtained if eating meat or dairy.

    For instance we get 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. So it's ideal to substitute for meat if you're vegan.

    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.

    As always, if you're considering a purley vegan diet make sure you have all the facts to hand and consider getting expert advice from a vegan dietician.

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    Other Popular Tofu Recipes You Might Also Like

    • Tofu spinach curry is vegan, delicious and easy to make! This healthy curry recipe will soon become a favourite with all the family!
    • Sticky peanut butter tofu stir-fry is delicious and easy to make. Baked tofu is covered in a tasty Thai-inspired peanut sauce served with broccoli and cashew nuts.

    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. Click to Tweet

    Asian Tofu Salad Recipe

    Why not try making this Asian salad your own by adding your choice of selected salad vegetables?

    I’d also love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    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 Recipe Save Recipe Saved Recipe!
    5 from 2 votes

    Asian Tofu Salad Recipe

    A simple Asian tofu salad and it’s made from a delicious combination of far eastern flavours and fresh salad ingredients.
    Prep Time30 mins
    Cook Time10 mins
    Total Time40 mins
    Course: Dinner
    Cuisine: Middle Eastern
    Servings: 2
    Calories: 354kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Measuring spoons
    • Pyrex mixing glass bowl
    • Wok

    Ingredients

    For the tofu marinade: -

    • 1 tablespoon sesame oil
    • 1 tablespoon soy sauce
    • 1 tablespoon white wine vinegar
    • 1 tablespoon water

    For the salad: -

    • 160 g tofu cut into cubes
    • 2 tablespoon 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 tablespoon balsamic vinegar
    • 1 teaspoon soy sauce
    • ½ teaspoon lemon juice
    • 1 tablespoon water
    • 1 teaspoon sesame seeds
    Metric - US Customary

    Instructions

    • Mix the tofu and tofu marinade ingredients together in a bowl and place aside for at least 30 minutes.
    • Separate the leaves from the Chinese lettuce and arrange on two plates.
    • Mix the mange tout, cucumber, carrot, red pepper, bean sprouts, balsamic vinegar, soy sauce, lemon juice and water together in a suitable sized bowl.
    • 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.
    • 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.
    Prevent your screen from going dark

    Nutrition

    Calories: 354kcal | Carbohydrates: 25.4g | Protein: 11.7g | Fat: 25.7g | Saturated Fat: 2.8g | Sodium: 627.3mg | Fiber: 5.1g | Sugar: 12.1g | Vitamin A: 2050IU | Vitamin C: 160.1mg | Calcium: 250mg | Iron: 3.6mg

    Nutrition Facts
    Asian Tofu Salad
    Amount Per Serving
    Calories 354 Calories from Fat 231
    % Daily Value*
    Fat 25.7g40%
    Saturated Fat 2.8g18%
    Sodium 627.3mg27%
    Carbohydrates 25.4g8%
    Fiber 5.1g21%
    Sugar 12.1g13%
    Protein 11.7g23%
    Vitamin A 2050IU41%
    Vitamin C 160.1mg194%
    Calcium 250mg25%
    Iron 3.6mg20%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Susie @ SuzLyfe

      January 26, 2016 at 11:55 am

      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.

      Reply
      • neil@neilshealthymeals.com

        January 26, 2016 at 2:52 pm

        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. 😀

        Reply
    2. Dannii @ Hungry Healthy Happy

      January 26, 2016 at 3:25 pm

      5 stars
      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.

      Reply
      • neil@neilshealthymeals.com

        January 26, 2016 at 7:01 pm

        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!

        Reply
    3. Rebecca @ Strength and Sunshine

      January 26, 2016 at 6:17 pm

      All I've been eating lately is Asian food and Spicy food...or you know a mix 😉 Haha!

      Reply
      • neil@neilshealthymeals.com

        January 26, 2016 at 7:14 pm

        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. 🙂

        Reply
    4. Shashi at RunninSrilankan

      January 26, 2016 at 8:15 pm

      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!

      Reply
      • neil@neilshealthymeals.com

        January 27, 2016 at 4:25 am

        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........

        Reply
    5. Melanie @ Melanie Cooks

      January 27, 2016 at 6:38 pm

      5 stars
      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!

      Reply
      • neil@neilshealthymeals.com

        January 27, 2016 at 8:15 pm

        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!! 😀

        Reply
    6. Vicki Bensinger

      January 28, 2016 at 3:03 am

      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.

      Reply
      • neil@neilshealthymeals.com

        January 28, 2016 at 4:47 am

        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. 🙂

        Reply
    7. Agness of Run Agness Run

      August 24, 2017 at 1:54 pm

      This salad seems so appetizing, Nail! Can't wait to prepare it and indulge into it! 😉

      Reply
      • neil@neilshealthymeals.com

        August 24, 2017 at 3:28 pm

        I'm so glad you like my Asian Tofu Salad Agness. It really is so tasty, I just think the pictures I took at the time (which I need to update) don't do it much justice!

        Reply

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