Marinated Tofu Salad
This Marinated Tofu Salad is a vibrant and refreshing dish that combines the nutty flavors of sesame oil with the tanginess of lemon and rice vinegar. Perfect for those seeking a light yet satisfying meal, it's suitable for vegetarians and packed with crisp vegetables.
Ingredients
Instructions
- In a shallow pan, combine vegetable oil, Chinese sesame oil, lemon juice, shoyu, and rice wine vinegar.
- Whisk the mixture together until well combined.
- Cut the tofu in half horizontally, then diagonally to form thin triangles about 1/4-inch thick.
- Place the tofu into the bowl with the marinade and chill for at least an hour.
- Arrange the shredded cabbage in the center of the plates.
- Top the cabbage with the marinated tofu.
- Arrange watercress around the edges of the plate, and place some shredded carrots in the center with the chopped scallions.
- Pour the remaining marinade over all and sprinkle with gomashio.
Tips & Substitutions
For a firmer texture, press the tofu before marinating to remove excess moisture. You can substitute the shoyu or tamari with soy sauce if needed. If you prefer a spicy kick, consider adding some chili oil to the marinade. Fresh herbs like cilantro can be tossed in for added flavor.
Serving Suggestions
This marinated tofu salad is best served chilled or at room temperature. It pairs beautifully with steamed rice or as a side to dishes like Easy Chicken Stir-Fry. For a complete meal, consider adding a side of Chinese Coleslaw for a refreshing crunch.
Storage & Reheating
Store any leftover marinated tofu salad in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the tofu in a skillet over low heat until heated through, avoiding overcooking to maintain its texture. The salad can also be enjoyed cold.
Nutrition & Diet Analysis (per serving)
Each serving of Marinated Tofu Salad contains roughly 341 calories, with 4g protein, 24g carbohydrates, and 27g fat. It is an excellent source of vitamin A (141% of the Daily Value) and dietary fiber (23% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 913mg per serving (40% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of oil for the marinade?
Yes, you can substitute vegetable oil with canola or avocado oil for a different flavor profile. However, avoid strong oils like olive oil, as they may overpower the dish.
How long should I marinate the tofu?
Marinate the tofu for at least 1 hour, but for optimal flavor, consider marinating overnight in the refrigerator. This allows the tofu to absorb more of the marinade.
Is this salad suitable for meal prep?
Absolutely! This salad holds up well for meal prep. Just keep the dressing separate until ready to serve to maintain the freshness of the vegetables.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).