Delicious Healthy Tofu Salad Recipe
Simple and Healthy Diet Tofu Salad
The perfect way to start your day light and healthy! Introducing a delicious tofu salad recipe where fresh vegetables meet soft tofu to tantalize your taste buds. When you need to focus on dieting or managing your health, create an energetic day with this salad. The freshness and savory flavor that fills your mouth will surely satisfy you.
Main Ingredients
- 1 block of firm tofu (for pan-frying or stew)
- Fresh salad greens mix (e.g., romaine, iceberg lettuce, baby greens)
- 1 ripe tomato
Zesty Italian Dressing
- 4 Tbsp extra virgin olive oil
- 2 Tbsp white wine vinegar
- 1 Tbsp sugar (or honey)
- Pinch of dried oregano
- Pinch of dried basil
- Pinch of salt
- Pinch of pepper
- 1 tsp minced garlic
- 4 Tbsp extra virgin olive oil
- 2 Tbsp white wine vinegar
- 1 Tbsp sugar (or honey)
- Pinch of dried oregano
- Pinch of dried basil
- Pinch of salt
- Pinch of pepper
- 1 tsp minced garlic
Cooking Instructions
Step 1
Pat the tofu block dry with paper towels to remove excess moisture. Cut it into bite-sized cubes, about 1.5 to 2 cm thick. (Tip: Using a pre-made wine salt adds extra flavor. If not available, sprinkle a little salt, let it sit for about 10 minutes, then gently press out the water.)
Step 2
Lightly coat a non-stick pan with olive oil and heat over medium heat. Place the tofu cubes in the pan and cook until golden brown and slightly crispy on both sides. The tofu should be nicely browned on the outside and warm through.
Step 3
Wash the tomato thoroughly and dice it into bite-sized pieces. Sprinkle a pinch of salt and pepper over the diced tomato to season.
Step 4
Place the prepared salad greens in a bowl of ice-cold water for about 5 minutes. This step makes the greens extra crisp and refreshing, significantly improving the salad’s texture. Drain the greens thoroughly and pat them dry or let them drain in a colander.
Step 5
In a separate bowl, combine the extra virgin olive oil, white wine vinegar, sugar (or honey), minced garlic, dried oregano, dried basil, salt, and pepper. Whisk well to create a delicious Italian dressing. (Tip: Whisking with a whisk until emulsified will result in a smoother, more flavorful dressing.)
Step 6
Arrange the crisp salad greens attractively on a serving plate. Top with the pan-fried tofu cubes and diced tomatoes. Finally, drizzle generously with the prepared Italian dressing and garnish with fresh basil leaves (if available) for a beautifully presented and delicious healthy tofu salad!
