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Tofu salad

Tofu salad

Tofu salad provides plant-based protein which promotes a healthy gut-brain connection through microbiota.While it has fiber which nourishes beneficial gut bacteria.

Functional Pathway Link:
Tofu provides plant-based protein and isoflavones that support metabolic balance, reduce inflammation, and promote a healthy gut-brain connection through microbiota.While red cabbage’s fiber nourishes beneficial gut bacteria.Tomatoes which nourish gut microbes involved in brain and metabolic health

Notes:
Serve immediately for freshness and crunch.

Functional Group
Food Type
Allergens
Gut-Brain Axis
Plant-Based
Tofu

Ingredients

  • 200g firm tofu, cut into cubes

  • 1 cup mixed salad greens (e.g. lettuce, rocket, kale)

  • 1/2 cup cherry tomatoes, halved

  • 1/2 cup cucumber, sliced

  • 1/4 cup carrot, shredded

  • 1/4 cup red cabbage, shredded

  • 1 tablespoon olive oil

  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil

  • 1 teaspoon lime or lemon juice

  • 1 teaspoon maple syrup or agave syrup (optional)

1 tablespoon roasted sesame seeds or crushed peanuts

Instructions

  1. Pan-fry or bake the tofu:
    Heat a non-stick pan with a little oil (or bake at 180°C/350°F for 20–25 minutes) until golden and slightly crispy. Set aside.

  2. Prepare the dressing:
    In a small bowl, whisk together soy sauce, sesame oil, lime juice, and maple syrup.

  3. Assemble the salad:
    In a large bowl, combine salad greens, cherry tomatoes, cucumber, carrot, and cabbage.

Add tofu and dressing: Toss everything gently to coat evenly. Top with roasted sesame seeds or crushed peanuts.

Serving Size (and serving per package)
Calories (kilocalories
/kilojoules)
Total Fat
1 bowl, 250g
217kcal
15g
Protein
Total Carbohydrates
Dietary Fibre
10.5g
12g
3.2g