High Protein Refreshing Tofu Salad

Elevate your salad game with this High Protein Refreshing Tofu Salad—a vibrant medley of crisp vegetables, golden-browned tofu, and a zesty, Asian-inspired dressing. Packed with plant-based protein from extra-firm tofu and edamame, this recipe is perfect for a healthy lunch or light dinner. The combination of shredded red cabbage, julienned carrots, crunchy cucumber, and fresh herbs like mint and cilantro creates a refreshing base, while the tangy soy-lime dressing infused with ginger and garlic ties everything together beautifully. Finished with a sprinkle of sesame seeds, this 35-minute salad strikes the perfect balance between flavor, nutrition, and texture. Perfect for meal prep or serving fresh, this tofu salad is a must-try for vegetarians and anyone yearning for a high-protein, wholesome meal idea.

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Extra-firm tofu
• 2 tablespoons Olive oil
• 2 tablespoons Soy sauce
• 2 tablespoons Fresh lime juice
• 1 teaspoon Ginger, grated
• 1 teaspoon Garlic, minced
• 1 teaspoon Honey
• 100 grams Red cabbage, shredded
• 1 medium Cucumber, sliced
• 1 medium Carrot, julienned
• 120 grams Edamame, shelled and cooked
• 15 grams Mint leaves
• 15 grams Cilantro leaves
• 1 tablespoon Sesame seeds
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper, fresh ground

Directions

Step 1

Start by draining the tofu and pressing it to remove excess moisture. Wrap the tofu block in a clean kitchen towel and place a heavy object on top for at least 10 minutes.

Step 2

Once pressed, slice the tofu into bite-sized cubes.

Step 3

In a large skillet over medium heat, heat 1 tablespoon of olive oil. Add the tofu cubes and sauté until they are golden brown on all sides, about 10 minutes. Transfer tofu to a plate and let cool.

Step 4

Prepare the dressing by combining soy sauce, fresh lime juice, grated ginger, minced garlic, honey, the remaining tablespoon of olive oil, salt, and black pepper in a small bowl. Whisk until well blended.

Step 5

In a large serving bowl, combine the shredded red cabbage, sliced cucumber, julienned carrot, cooked edamame, mint leaves, and cilantro leaves.

Step 6

Add the cooled tofu to the vegetables.

Step 7

Pour the dressing over the salad and toss gently to coat evenly.

Step 8

Sprinkle with sesame seeds before serving.

Step 9

Serve the salad immediately or refrigerate it for 30 minutes to allow the flavors to meld together.

Nutrition Facts

Serving size	(1125.0g)

Amount per serving	% Daily Value*
Calories	1189.0

Total Fat 72.3g	0%
Saturated Fat 10.9g	0%
Polyunsaturated Fat 4.8g
Cholesterol 0mg	0%
Sodium 2478.7mg	0%
Total Carbohydrate 65.5g	0%
Dietary Fiber 24.8g	0%
Total Sugars 21.6g
Protein 86.7g	0%

Vitamin D 0IU	0%
Calcium 3054.0mg	0%
Iron 18.1mg	0%
Potassium 2769.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.7%

Protein: 27.5%

Carbs: 20.8%