Low Sodium Refreshing Tofu Salad

Bursting with vibrant colors and fresh flavors, this Low Sodium Refreshing Tofu Salad is the perfect guilt-free dish for healthy eaters and plant-based enthusiasts alike. Featuring protein-rich firm tofu, crisp cucumber, sweet carrots, and juicy bell peppers, this salad is a medley of fresh vegetables and fragrant herbs like cilantro and mint. Tossed in a tangy lime and rice vinegar dressing lightly sweetened with honey, it provides just the right balance of zest and natural sweetness without overpowering sodium. Finished with a sprinkle of toasted sesame seeds for added crunch, this no-cook recipe is ready in just 20 minutes and works beautifully as a refreshing side dish or a light main course. Whether you’re meal prepping or looking for a quick, satisfying salad, this low-sodium tofu recipe keeps things healthy, delicious, and satisfying.

Nutriscore Rating: 87/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 1 medium cucumber
• 1 large carrot
• 1 medium red bell pepper
• 2 stalks scallions
• 0.5 cup fresh cilantro
• 0.25 cup fresh mint leaves
• 1 large lime
• 2 tbsp unsalted rice vinegar
• 1 tbsp extra virgin olive oil
• 1 tsp honey
• 0.5 tsp black pepper
• 1 tbsp toasted sesame seeds

Directions

Step 1

First, drain the firm tofu and press it between paper towels to remove moisture for about 15 minutes.

Step 2

While the tofu is being pressed, slice the cucumber into thin rounds. Peel the carrot and cut into thin matchsticks or use a julienne peeler.

Step 3

Cut the red bell pepper into thin strips and finely slice the scallions.

Step 4

Chop the fresh cilantro and mint leaves.

Step 5

Once the tofu is well-drained, cut it into 1/2 inch cubes.

Step 6

In a large mixing bowl, combine tofu cubes, cucumber slices, carrot matchsticks, bell pepper strips, scallions, cilantro, and mint leaves.

Step 7

In a small bowl, squeeze the lime juice. Add unsalted rice vinegar, extra virgin olive oil, honey, and black pepper. Whisk until well combined to create the dressing.

Step 8

Pour the dressing over the salad ingredients in the large bowl and toss gently to coat everything evenly.

Step 9

Taste and adjust the seasoning if needed, though remember to keep it low sodium.

Step 10

Garnish the salad with toasted sesame seeds just before serving.

Step 11

Serve the salad chilled or at room temperature as a refreshing side dish or a light main course.

Nutrition Facts

Serving size	(1028.3g)

Amount per serving	% Daily Value*
Calories	681.7

Total Fat 37.7g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 138.0mg	0%
Total Carbohydrate 57.4g	0%
Dietary Fiber 19.7g	0%
Total Sugars 25.8g
Protein 50.8g	0%

Vitamin D 0IU	0%
Calcium 981.0mg	0%
Iron 15.1mg	0%
Potassium 1927.2mg	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: 43.9%

Protein: 26.3%

Carbs: 29.7%