Japanese Tofu Salad

May 16, 2023May 16, 20230 1
Healthy Japanese Tofu Salad recipe for a quick lunch or dinner
in Salad

Prep

15 min

Cook

10 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 package firm tofu , drained
3 tablespoons soy sauce
1 tablespoon mirin ( sweetened rice wine )
2 teaspoons sesame oil , or to taste
1 tablespoon rice vinegar
2 tablespoons vegetable oil
2 cloves garlic , minced
1 teaspoon minced fresh ginger
1 large tomato , seeded and chopped
1 small red onion , thinly sliced
1/4 cup chopped cilantro
1 tablespoon sesame seeds

Nutrision Information

Servings Per Recipe
4
Calories
182
Sugar
4g
Fat
12g
Japanese Tofu Salad is a healthy and satisfying dish that can be enjoyed as a light lunch or dinner. This dish is a great way to incorporate tofu into your diet, as it's marinated and cooked with a flavorful sauce that complements its mild taste. The salad is also versatile and can be customized with different vegetables and herbs, depending on what's in season or what you have on hand. Overall, this Japanese Tofu Salad is a great option for anyone looking for a nutritious and quick meal.

Instructions

1.Cut the tofu into bite-sized pieces and place in a bowl.
2.In a separate bowl, whisk together the soy sauce, mirin, sesame oil, and rice vinegar.
3.Pour the dressing over the tofu and let marinate for at least 10 minutes.
4.Heat the vegetable oil in a pan over medium-high heat.
5.Add the minced garlic and ginger and sauté for 1-2 minutes.
6.Add the marinated tofu (reserving the marinade) and cook for 2-3 minutes on each side, until browned.
7.In a large serving bowl, combine the cooked tofu, tomato, red onion, cilantro, and sesame seeds.
8.Drizzle with the reserved marinade and serve immediately.

PROS

This Japanese Tofu Salad is a great source of protein and fiber, and is low in calories and fat.

It’s also vegan and gluten-free, making it a versatile option that can accommodate different dietary needs.

The tofu provides a creamy and satisfying texture, while the fresh vegetables add crunch and flavor.

CONS

Some people may not be familiar with tofu or may not enjoy its texture.

It’s important to use firm tofu in this recipe to ensure that it holds its shape during cooking.

While the salad is flavorful, it may not be spicy or heavily seasoned enough for some palates.

HEALTH & BENEFITS

Tofu is a great source of plant-based protein and contains all nine essential amino acids.
It’s also rich in iron, calcium, and magnesium, making it a great choice for vegetarians and vegans.
The vegetables in this salad provide vitamins and minerals, as well as fiber to support digestion and satiety.

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