Green bean and lemon-pepper tofu salad is a satisfying main-dish salad. Crisp-tender green beans, savory baked tofu, and sweet tomatoes come together under a tahini-mirin dressing. It's the lunch you actually look forward to.
Tired of the same old boring salads? Get ready to elevate your lunch game with this stunning Green Bean and Lemon-Pepper Tofu Salad! It’s a feast for the eyes and the palate, combining crisp-tender green beans, savory baked tofu, and juicy tomatoes, all brought together with a luscious, creamy tahini dressing. This dish is packed with plant-based protein and fresh flavors, making it as satisfying as it is beautiful. Whether you’re looking for an elegant side or a wholesome main course, this recipe is a guaranteed showstopper.
Ingredients
• Serves 4
• For the Salad
• 12 ounces / 340g (12 oz) green beans, trimmed
• 8 ounces / 225g (7.9 oz) baked lemon-pepper tofu, cut into ¼-inch strips
• 1 cup / 150g (5.3 oz) grape or cherry tomatoes, halved
• 3 scallions, minced
• 2 tablespoons / 8g (0.28 oz) chopped fresh parsley
• 4 cups (960 ml) mixed salad greens, for serving
• For the Tahini Dressing
• ¼ cup / 60g (2.12 oz) tahini (sesame paste)
• 2 tablespoons / 30ml (1 fl oz) toasted sesame oil
• 2 tablespoons / 30ml (1 fl oz) mirin
• 2 tablespoons / 30ml (1 fl oz) tamari or soy sauce
• Juice of 1 large lemon
• 1 clove garlic, minced
• Toasted sesame seeds or gomasio, for garnish
Instructions
1. Steam the green beans until just tender-crisp, about 5-8 minutes. Immediately run them under cold water or plunge into an ice bath to stop the cooking process and preserve their bright green color. Pat dry and set aside.
2. In a small bowl, prepare the dressing by combining the tahini, garlic, toasted sesame oil, mirin, tamari, and lemon juice. Whisk until smooth and creamy. If it’s too thick, add a teaspoon of water at a time to reach a drizzling consistency.
3. In a large bowl, combine the cooked green beans, minced scallions, and fresh parsley. Pour about half of the tahini dressing over the vegetables and toss gently to coat everything evenly.
4. To serve, create a bed of salad greens on a large platter. Arrange the dressed green beans and the tofu strips in a circular pattern on top of the greens. Mound the halved tomatoes in the center.
5. Drizzle the remaining tahini dressing over the entire salad and finish with a generous sprinkle of toasted sesame seeds or gomasio before serving.
Nutritional Information
• (Estimated)
• Per serving
• Calories: 350 kcal
• Protein: 15g
• Carbohydrates: 20g
• Fat: 25g
• Fiber: 7g
Pro Tips
• For the best texture and color, blanch the green beans in boiling salted water for 2-3 minutes, then immediately transfer to an ice bath. This keeps them perfectly crisp-tender and vibrant.
• The tahini dressing can be made up to 3 days in advance and stored in an airtight container in the fridge. It will thicken when chilled; simply whisk in a splash of warm water to loosen it before serving.
• If you can’t find pre-made lemon-pepper tofu, press a block of extra-firm tofu, cube it, and toss with olive oil, lemon zest, black pepper, and salt. Bake at 400°F (200°C) for 20-25 minutes until golden.
• For a nut-free alternative to tahini, try using sunflower seed butter (sunflower butter) in the dressing. You may need to adjust the liquids slightly to get the right consistency.
FAQ
Q: Is this tofu salad a good source of plant-based protein
A: Yes, it is! The baked lemon-pepper tofu is the star protein source in this dish. Combined with the protein from the tahini dressing, this salad offers approximately 15g (0.53 oz) of protein per serving, making it a satisfying and well-rounded vegetarian meal.
Q: How can I meal prep this green bean and tofu salad
A: This salad is perfect for meal prep. For best results, store the components separately in the refrigerator for up to 3 days. Keep the blanched green beans, tofu strips, and mixed greens in their own airtight containers. The tahini dressing can also be made ahead. Assemble just before serving to maintain freshness and crunch.
Q: What if I can’t find lemon-pepper baked tofu
A: You can easily make your own. Press a block of extra-firm tofu, cut it into strips, and toss with olive oil, lemon zest, black pepper, and salt. Bake at 400°F (200°C) for 20-25 minutes until golden and firm. This gives you complete control over the flavor.
Q: Can I make this salad soy-free
A: Absolutely. To make this salad soy-free, replace the tofu with roasted chickpeas or white beans. For the dressing, substitute the tamari or soy sauce with an equal amount of coconut aminos to achieve a similar savory flavor.
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Green Bean and Lemon-Pepper Tofu Salad
Ingredients
Method
- Steam the green beans until just tender-crisp, about 5-8 minutes. Immediately run them under cold water or plunge into an ice bath to stop the cooking process and preserve their bright green color.
- Pat dry and set aside.
- In a small bowl, prepare the dressing by combining the tahini, garlic, toasted sesame oil, mirin, tamari, and lemon juice.
- Whisk until smooth and creamy. If it's too thick, add a teaspoon of water at a time to reach a drizzling consistency.
- In a large bowl, combine the cooked green beans, minced scallions, and fresh parsley.
- Pour about half of the tahini dressing over the vegetables and toss gently to coat everything evenly.
- To serve, create a bed of salad greens on a large platter.
- Arrange the dressed green beans and the tofu strips in a circular pattern on top of the greens. Mound the halved tomatoes in the center.
- Drizzle the remaining tahini dressing over the entire salad and finish with a generous sprinkle of toasted sesame seeds or gomasio before serving.
