Savour this fresh tofu salad featuring crisp lettuce, cucumber, avocado, and carrot, topped with golden Crispy Tofu. Drizzled with zesty garlic olive oil dressing, which doubles as a flavourful marinade.
When tasked with crafting something with tofu in a salad, and it ends up earning the title of “best vegan salad” from discerning taste testers, it’s safe to say, as a dietitian, you’re overjoyed!
Gone are the days of bland tofu. Instead, in this grocery garden salad, tofu shines with its crispy exterior and delicate texture, complementing the salad’s overall freshness.
Yes, I love to shine the spotlight on plant-powered protein souces, and my culinary endeavours with tofu have become quite popular! Take, for instance, this Quick Peanut-Sauce Marinated Tofu Sandwich—it’s hands down the most beloved vegan sandwich in my repertoire. And the Curry Tofu Scramble consistently tricks folks into believing it’s made with eggs (so delicious!). But if there’s one dip I cherish above all to encourage you to eat more veggies, it’s this Tofu Chutney Recipe With Dill.
Elevate your meal prep with this salad recipe
- Bursting with colour and flavour
- Incorporates humble spring ingredients
- Perfect as a stand-alone lunch salad
- A refreshing contrast to heartier mains
Nutrition highlights
This recipe is packed with key nutrients including:
- Protein from the tofu
- Fiber from the vegetables
- Healthy fats from the avocado and olive oil
Ingredients
My Crispy Tofu Recipe has truly captured your hearts, becoming one of the most beloved dishes on the blog. Now, I’ve taken those cubes of deliciousness and incorporated them into a nutritious salad, creating a dish that’s sure to win over even more hearts.
Tofu:
- 1 block extra firm tofu
- Extra virgin olive oil
- Garlic cloves
- Dried oregano
- Dried thyme
- Sea salt
- Black pepper
- Fresh lemon juice
Salad:
- Iceberg lettuce
- Carrot
- Cucumber
- Ripe avocado
How to make it
Prepare dressing-marinade:
How to prepare tofu for cooking
Marinate and cook tofu on a pan:
Keep any leftover marinade aside. Once the tofu is golden brown and crispy on all sides, pour the reserved marinade over the cubes. Toss to coat evenly and let the marinate reduce completely. Switch off the heat and set aside.
Assemble salad:
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
Food safe storage
For optimal freshness and texture, it’s best to store the salad ingredients separately in the fridge and assemble them at serving time. This ensures that each component retains its crispness and flavour. If the salad is stored already assembled, it will become soggy.
If you give this vegan salad recipe a go, I’d love to hear from you! Share your rating, leave a comment, and be sure to tag me on Instagram @DesiliciousRD! Seeing your creations makes my day!
Desi~liciously Yours, Shahzadi 
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Crispy Tofu Salad With Lemon Garlic Dressing
Savour this fresh tofu salad featuring crisp lettuce, cucumber, avocado, and carrot, topped with golden Crispy Tofu. Drizzled with zesty garlic olive oil dressing, which doubles as a flavourful marinade. Course SaladCuisine MediterraneanDiet Diabetic, Gluten Free, Halal, Hindu, Low Lactose, Low Salt, Vegan, VegetarianKeyword lettuce, salad, tofuHealth Benefit Anti-Inflammatory, Immune Supporting Prep Time 15 minutes minutesCook Time 15 minutes minutesMarinading 20 minutes minutesTotal Time 50 minutes minutes Servings 3 servings Calories 298kcal Author Shahzadi Devje Cost $5
Equipment
- 1 mason jar medium
Ingredients
Marinade For Tofu/Dressing For Salad
- 2 tbsp olive oil extra virgin
- 1 tbsp garlic fresh cloves, crushed
- 2 tsp oregano dried
- 1 tsp thyme dried
- 1 tsp black pepper coarse
- 1 tsp salt sea salt
- 2 lemon freshly juiced
- 1 tofu drained, dried and cut into bite-sized cubes
Tofu Salad
- 1 tbsp olive oil extra virgin
- 6 cups iceberg lettuce washed, heaped cups, shredded
- 1 carrot medium, washed, peeled, grated
- ½ English cucumber washed, cut into cubes
- 1 avocado medium, ripe, sliced
Instructions
Marinade For Tofu/Dressing For Salad
- In a mason jar, combine 2 tablespoons of oil, garlic, oregano, thyme, salt, black pepper, and lemon juice. Shake well to mix. Divide the dressing in half; one half to be used as a marinade for tofu and the other half for dressing the salad.
- Transfer the marinade to a medium-sized container and add the tofu cubes. Secure the lid and shake the container to coat the tofu pieces. Allow the tofu to marinate in the fridge for at least 20 minutes.
Tofu Salad
- Heat one tablespoon of olive oil in a large skillet over medium heat. Add the marinated tofu cubes to the skillet in a single layer, ensuring they are not overcrowded. Retain the leftover marinade.
- Fry the tofu cubes on each side until they turn golden brown and develop a crispy texture. Towards the end of frying, add the remaining marinade to the skillet and let it reduce completely, enhancing the flavour. Remove the tofu from the skillet and set aside.
- Arrange the lettuce in a large serving plate or salad bowl, then layer with grated carrot and sliced cucumber. Drizzle the remaining half of the dressing over the salad. Top with crispy tofu cubes and sliced avocado. Gently toss the salad to ensure all ingredients are evenly coated with the dressing. Serve immediately and enjoy!
Video
Notes
How to prepare tofu for cooking on a pan
- Drain and Press: Remove tofu from the packaging, drain and wrap in a clean kitchen towel.
- Slice or Cube: Cut drained tofu into small cubes or slices for even cooking and crispy texture.
- Marinate: Enhance flavour by marinating tofu in spices and citrus.
- Preheat Pan: Heat a non-stick skillet over medium-high heat with oil.
- Cook: Fry tofu in a single layer until golden brown and crispy on all sides.
- Serve Hot: Serve immediately for best taste and texture.
Food safe storage
- For optimal freshness and texture, it’s best to store the salad ingredients separately in the fridge and assemble them at serving time. This ensures that each component retains its crispness and flavour. If the salad is stored already assembled, it will become soggy.
Nutrition
Calories: 298kcal | Carbohydrates: 23g | Protein: 4g | Fat: 24g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 17g | Sodium: 812mg | Potassium: 807mg | Fiber: 10g | Sugar: 7g | Vitamin A: 4344IU | Vitamin C: 53mg | Calcium: 100mg | Iron: 2mg
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