Japanese-inspired teriyaki tofu salad with sesame dressing is a 25-minute main built from convenience wins — store-bought baked teriyaki tofu, shelled edamame, and tender tatsoi and mizuna leaves under a creamy tahini-sesame dressing. It's fresh but substantial, and the cucumber keeps everything cool against the sweet-glazed tofu.
Craving a salad that’s anything but boring? This Japanese-inspired Teriyaki Tofu Salad is a flavor explosion in a bowl, ready in under 30 minutes! It features a rich, nutty sesame dressing that perfectly coats hearty baked tofu, vibrant edamame, and crisp greens. We love using specialty Japanese greens like tatsoi and mizuna for their unique texture and taste, but don’t worry if you can’t find them—shredded Napa cabbage and peppery watercress are excellent, easy-to-find substitutes.
Ingredients
• Creamy Sesame Dressing
• 3 tbsp (45 ml) roasted sesame oil
• 2 tbsp (30 ml) tahini
• 2 tbsp (30 ml) seasoned rice wine vinegar
• 1 tbsp (15 ml) low-sodium soy sauce or tamari
• Vibrant Teriyaki Salad
• 1 ½ cups / 225 g (7.9 oz) frozen shelled edamame, thawed
• 2 cups (480 ml) tatsoi leaves
• 2 cups (480 ml) mizuna
• 1 large cucumber, peeled and thinly sliced
• 1 8-oz / 227 g (8 oz) package baked teriyaki tofu, cubed
• 1 green onion, thinly sliced
Instructions
1. Prepare the Dressing: In a small bowl or jar, whisk together the roasted sesame oil, tahini, seasoned rice wine vinegar, and low-sodium soy sauce until smooth and creamy. Set aside.
2. Cook the Edamame: Cook the thawed edamame according to the package directions. Immediately rinse under cold running water to stop the cooking process and cool them down. Drain thoroughly.
3. Assemble the Salads: Divide the tatsoi, mizuna, cooked edamame, sliced cucumber, and cubed teriyaki tofu evenly among four plates or bowls. Sprinkle with the sliced green onion.
4. Dress and Serve: Just before serving, drizzle generously with the prepared sesame dressing. Enjoy immediately!
Nutritional Information
• Calories: 347
• Protein: 19 g
• Total Fat: 21 g
• Saturated Fat: 2.5 g
• Carbohydrates: 21 g
• Cholesterol: 0 mg
• Sodium: 729 mg
• Fiber: 6 g
• Sugar: 5 g
Pro Tips
• Green Swaps: If you can’t find tatsoi or mizuna, a mix of shredded Napa cabbage and peppery watercress or arugula makes a fantastic substitute.
• Meal Prep Magic: Prepare the dressing and chop all the salad components ahead of time, storing them in separate airtight containers in the fridge. Assemble just before eating to keep everything crisp.
• Boost the Dressing: For a little extra zing, whisk in 1 teaspoon (5 ml / 0.2 fl oz) of grated fresh ginger or a ½ teaspoon of maple syrup to balance the flavors.
• Add a Crunch: Garnish with a sprinkle of toasted sesame seeds or crispy wonton strips for an extra layer of texture.
FAQ
Q: Is this teriyaki tofu salad a good source of plant-based protein
A: Yes, this salad is an excellent source of vegetarian protein. With hearty baked tofu and vibrant edamame, each serving packs 19 grams (0.67 oz / 19 g) of complete plant-based protein, making it a filling and satisfying meal.
Q: Can I make this vegetarian salad soy-free
A: Absolutely. To make this recipe soy-free, simply substitute the soy sauce or tamari with coconut aminos in the dressing. For the protein, you can replace the soy-based tofu with chickpeas or a soy-free plant-based chicken alternative.
Q: How do I meal prep this salad without it getting soggy
A: For perfect meal prep, store the components separately in airtight containers in the fridge. Keep the sesame dressing in a small jar, and the greens, tofu, and other vegetables in their own containers. Combine and toss with the dressing just before you’re ready to eat to maintain maximum freshness and crunch.
Q: What if I can’t find tatsoi or mizuna for this salad
A: No problem. While tatsoi and mizuna add a unique flavor, you can easily substitute them. A mix of shredded Napa cabbage for crunch and peppery arugula or watercress for a bit of a kick works beautifully in this recipe.
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Japanese-Inspired Teriyaki Tofu Salad with Sesame Dressing
Ingredients
Method
- Prepare the Dressing: In a small bowl or jar, whisk together the roasted sesame oil, tahini, seasoned rice wine vinegar, and low-sodium soy sauce until smooth and creamy.
- Set aside.
- Cook the Edamame: Cook the thawed edamame according to the package directions. Immediately rinse under cold running water to stop the cooking process and cool them down.
- Drain thoroughly.
- Assemble the Salads: Divide the tatsoi, mizuna, cooked edamame, sliced cucumber, and cubed teriyaki tofu evenly among four plates or bowls.
- Sprinkle with the sliced green onion.
- Dress and Serve: Just before serving, drizzle generously with the prepared sesame dressing.
- Enjoy immediately!
- Add a Crunch: Garnish with a sprinkle of toasted sesame seeds or crispy wonton strips for an extra layer of texture.
