Looking for a salad that’s anything but boring? This Spicy Marinated Tofu Salad is a powerhouse of flavor, texture, and nutrition. We’re talking crisp, colorful veggies, protein-packed tofu, and a zesty, spicy dressing that ties it all together. Just one serving packs an incredible 10 grams of protein and a significant amount of iron, making it a perfect light lunch or a satisfying dinner. Plus, the secret to this recipe is never wasting the leftover marinade—it’s a flavor-rich goldmine you can use again and again!
Ingredients
• For the Salad & Dressing
• 1 recipe Marinated Tofu, cut into 1/2-inch / 1 cm cubes
• 1 tablespoon / 15 mL extra-virgin olive oil
• 1 teaspoon / 5 mL toasted sesame oil
• 1 teaspoon / 5 mL chili paste
• 1 teaspoon / 5 mL tamari or soy sauce
• 1 teaspoon / 5 mL rice vinegar
• 1 cup / 250 mL thinly sliced carrots
• 1 cup / 250 mL thinly sliced celery
• 1 cup / 250 mL snow peas, quartered diagonally
• 1 cup / 250 mL sliced cucumber
• 1 cup / 250 mL diced red bell pepper
• 1/4 cup / 60 mL sliced green onion
• 1/4 cup / 60 mL chopped fresh cilantro or parsley
• 1 tablespoon / 15 mL toasted sesame seeds
Instructions
1. Strain the marinated tofu, making sure to reserve the flavorful liquid for another use.
2. In a small bowl, whisk together the extra-virgin olive oil, toasted sesame oil, chili paste, tamari, and rice vinegar to create the dressing.
3. In a large bowl, combine the thinly sliced carrots, celery, snow peas, cucumber, red bell pepper, green onion, and fresh cilantro.
4. Pour the dressing over the vegetables and toss well to ensure everything is evenly coated.
5. Gently fold in the marinated tofu cubes. Sprinkle with toasted sesame seeds just before serving.
Nutritional Information
• Per 1 cup / 250 mL serving
• Calories: 132
• Protein: 10 g
• Fat: 8 g
• Carbohydrates: 9 g
• Dietary Fibre: 3 g
• Iron: 6 mg
• Vitamin C: 60 mg
Pro Tips
• Don’t discard the reserved tofu marinade! Thicken it with a little arrowroot powder to create a delicious stir-fry sauce, or simply use it to marinate a fresh batch of tofu.
• For easy meal prep, chop all your vegetables and mix the dressing ahead of time. Store them in separate airtight containers and combine with the tofu just before serving to keep everything crisp.
• Feel free to swap the vegetables based on what’s in season or what you have on hand. Edamame, shredded cabbage, or thinly sliced radishes would also be fantastic additions.
• Control the heat by adjusting the amount of chili paste. For a milder salad, use half the amount, or for an extra kick, add a pinch of red pepper flakes.
FAQ
Q: Is this spicy tofu salad gluten-free
A: Yes, this salad is easily made gluten-free. Simply ensure you use tamari, which is a gluten-free alternative to soy sauce. Also, double-check that your brand of chili paste does not contain any gluten additives.
Q: How can I make this salad even higher in protein
A: While this salad already packs 10 grams of protein per serving, you can easily boost it by adding 1/2 cup of shelled edamame or a few tablespoons of hemp seeds. Both are fantastic plant-based protein sources that complement the Asian-inspired flavors.
Q: Can I meal prep this marinated tofu salad
A: Absolutely! For the best texture, store the chopped vegetables, the dressing, and the marinated tofu in separate airtight containers in the fridge for up to 4 days. Combine everything just before serving to keep the veggies crisp and delicious.
Q: What can I use instead of tofu in this recipe
A: If you’re not a fan of tofu, you can substitute it with other plant-based proteins. A cup of cooked chickpeas or shelled edamame would work wonderfully. For a similar texture and marinating capability, try using tempeh, cubed and prepared in the same way.
