Vegan Tofu and Cucumber Salad
5/5
This refreshing vegan tofu and cucumber salad is the perfect combination of flavors and textures. It’s light, crunchy, and packed with protein from the tofu. Whether you’re a seasoned vegan or just looking for a healthy and delicious salad option, this recipe will not disappoint.
INGREDIENTS
For the Salad:
- 1 block of extra-firm tofu, pressed and cubed
- 2 cucumbers, thinly sliced
- 1 red onion, thinly sliced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup fresh mint leaves, chopped
- 1/4 cup roasted peanuts, crushed (optional for garnish)
For the Dressing:
- 3 tablespoons rice vinegar
- 2 tablespoons soy sauce or tamari (for a gluten-free option)
- 1 tablespoon maple syrup or agave nectar
- 1 tablespoon toasted sesame oil
- 1 clove garlic, minced
- 1/2 teaspoon fresh ginger, minced
- Salt and pepper to taste
INSTRUCTIONS
Prepare the Tofu:
- Start by pressing the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel or paper towels and place something heavy on top (like a cast-iron skillet or a can). Let it sit for about 30 minutes to an hour. Then, cube the tofu into bite-sized pieces.
Make the Dressing:
- In a small bowl, whisk together the rice vinegar, soy sauce, maple syrup, toasted sesame oil, minced garlic, minced ginger, salt, and pepper. Set aside.
Assemble the Salad:
- In a large mixing bowl, combine the sliced cucumbers, red onion, fresh cilantro, and fresh mint leaves.
Add the Tofu:
- Gently fold in the cubed tofu into the cucumber mixture. Be careful not to break the tofu pieces.
Pour the Dressing:
- Drizzle the dressing over the salad and toss everything together until well coated.
Chill and Garnish:
- Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Before serving, garnish with crushed roasted peanuts if desired.
TIPS
- To save time, you can use pre-packaged, baked tofu or smoked tofu for added flavor.
- Adjust the dressing’s sweetness and saltiness to your preference by adding more maple syrup or soy sauce as needed.
- Feel free to customize the salad with your favorite vegetables, such as bell peppers, cherry tomatoes, or shredded carrots.
- Serve this salad as a side dish or add some cooked quinoa or rice for a more substantial meal.
- This salad is best when consumed within a day or two. The tofu may become softer if stored for an extended period.
NUTRITION VALUE
- Calories: 250-300
- Protein: 15-20g
- Carbohydrates: 20-25g
- Dietary Fiber: 4-5g
- Sugars: 7-10g
- Fat: 12-15g
- Saturated Fat: 2-3g
- Sodium: 400-500mg
