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!
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!
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!
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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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 Recipe
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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
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.
Susie @ SuzLyfe
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.
neil@neilshealthymeals.com
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. 😀
Dannii @ Hungry Healthy Happy
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.
neil@neilshealthymeals.com
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!
Rebecca @ Strength and Sunshine
All I've been eating lately is Asian food and Spicy food...or you know a mix 😉 Haha!
neil@neilshealthymeals.com
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. 🙂
Shashi at RunninSrilankan
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!
neil@neilshealthymeals.com
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........
Melanie @ Melanie Cooks
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!
neil@neilshealthymeals.com
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!! 😀
Vicki Bensinger
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.
neil@neilshealthymeals.com
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. 🙂
Agness of Run Agness Run
This salad seems so appetizing, Nail! Can't wait to prepare it and indulge into it! 😉
neil@neilshealthymeals.com
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!