Tofu salad with lettuce and tomatoes
Enjoy a refreshing Tofu Salad with crisp lettuce, juicy cherry tomatoes, red onions, and a light olive oil dressing. Perfect for a healthy meal!
- 11 Mar 2025
- Cook time 0 min
- Prep time 10 min
- 1 Servings
- 5 Ingredients
This refreshing tofu salad combines crispy lettuce, juicy cherry tomatoes, and zesty red onions with protein-packed tofu for a nutritious and delicious dish. Perfect for a light lunch or a healthy side, this salad is easy to prepare and full of vibrant flavors.
Ingredients:
Instructions:
- Lettuce: Wash the lettuce thoroughly and chop it into bite-sized pieces. Place the chopped lettuce into a large salad bowl.
- Cherry Tomatoes: Rinse the cherry tomatoes under cold water. Pat them dry with a paper towel and slice them in half. Add the halved cherry tomatoes to the bowl with the lettuce.
- Tofu: Pat the tofu slice dry with a paper towel to remove excess moisture. Cut the tofu into small cubes.
- Red Onion: Peel the outer layer from the red onion. Slice the onion thinly and separate the rings.
- Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
- Once the oil is hot, add the cubed tofu to the skillet.
- Cook the tofu for about 5-7 minutes, turning occasionally, until all sides are golden brown and slightly crispy.
- Remove the skillet from the heat and set the cooked tofu aside to cool slightly.
- Add the cooked tofu cubes to the salad bowl with the lettuce and cherry tomatoes.
- Top the salad with the thinly sliced red onion.
- Drizzle the remaining olive oil over the assembled salad.
- Gently toss the salad to ensure all the ingredients are evenly coated with the olive oil.
- Divide the salad into individual serving bowls or plates.
- Serve the tofu salad immediately while the tofu is still slightly warm.
Tips:
- Press the tofu to remove excess water before slicing it. This helps in achieving a better texture and allows it to absorb more flavor.
- For an extra burst of flavor, marinate the tofu in a mixture of soy sauce, garlic, and ginger for at least 30 minutes before adding it to the salad.
- Use a variety of lettuce types, such as romaine, arugula, or spinach, to add more texture and flavor to the salad.
- Toast the cherry tomatoes briefly in a pan with a little olive oil and a pinch of salt to enhance their sweetness.
- Thinly slice the red onion to ensure it blends well with the other ingredients without overpowering the salad.
Enjoy this tofu salad with fresh ingredients and a splash of olive oil for a healthy, satisfying meal. The combination of crisp vegetables and flavorful tofu makes it a perfect choice when you want something light yet fulfilling. Feel free to customize the salad with your favorite greens and dressings.
| Nutrition Facts | |
|---|---|
| Serving Size | 290 grams |
| Energy | |
| Calories 90kcal | 4% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 9g | 3% |
| Fiber 2.80g | 7% |
| Sugar 4.62g | 5% |
| Fat | |
| Fat 16g | 20% |
| Saturated 2.39g | 8% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 380ug | 42% |
| Choline 44mg | 8% |
| Vitamin B1 0.14mg | 12% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 1.27mg | 8% |
| Vitamin B6 0.22mg | 13% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 20mg | 23% |
| Vitamin E 0.62mg | 4% |
| Vitamin K 130ug | 105% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.22mg | 24% |
| Iron, Fe 2.00mg | 18% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 130mg | 11% |
| Potassium, K 510mg | 15% |
| Selenium, Se 8ug | 15% |
| Sodium, Na 36mg | 2% |
| Zinc, Zn 0.87mg | 8% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Zucchini with thyme and parsley
Perfect as a light side dish, it's a tasty way to enjoy your veggies.
24 Apr 2025Arugula salad with tomatoes and parmesan cheese
Perfect as a light meal or side dish in just minutes.
25 Apr 2025Buckwheat, beet & citrus salad
Healthy, delicious, and easy to prepare—this salad is a must-try.
12 May 2025Vegetarian tikka masala
This easy, nutritious, and mouth-watering recipe combines curry paste and canned tomatoes for a delightful, plant-based meal that’s perfect for any occasion.
29 Apr 2025