Tofu-Watercress Salad
A fresh, flavorful tofu-watercress salad featuring a savory soy-sugar dressing, perfect for light lunches or healthy dinners with bright, clean flavors.
Ingredients
- 1/4 cup vegetable oil ⓘ
- 2 to 3 garlic cloves, crushed ⓘ
- 1/2 cup shoyu ⓘ
- 1/2 medium round onion, thinly sliced
- 1 tablespoon sugar ⓘ
- 1/2 cup green onion, chopped ⓘ
- 2 tomatoes, cut into 3/4-inch cubes ⓘ
- 1 bunch watercress, cut into 1-inch lengths ⓘ
- 1 (20 oz.) block firm tofu, drained well and cut into 3/4-inch cubes ⓘ
- 1 can drained salmon or tuna ⓘ
Instructions
- Heat vegetable oil and crushed garlic in a pan until boiling.
- Remove from heat and discard garlic.
- Add shoyu, sugar, and chopped green onions to the pan; mix well and set aside to cool.
- In a 9 x 13-inch pan, layer the tofu cubes, onion slices, tomato cubes, watercress, and drained salmon or tuna.
- Pour the cooled sauce evenly over the layered ingredients.
- Chill in the refrigerator until ready to serve.
- Optional: Add more shoyu while serving to taste.
Tips & Substitutions
For a more robust flavor, consider marinating the tofu in the sauce for 30 minutes before layering. If you're looking for a gluten-free option, substitute shoyu with tamari. Fresh herbs like cilantro or mint can elevate the salad's freshness. You can also add chopped nuts for a crunchy texture, or replace the tuna with cooked shrimp for a different seafood twist.
Serving Suggestions
Serve this Tofu-Watercress Salad as a light lunch or as a refreshing side dish at a summer barbecue. It pairs beautifully with Seafood recipes like Fish En Croute or can be enjoyed with a side of steamed rice. For an extra kick, consider drizzling with a bit of hot sauce or serving with crusty bread to soak up the sauce.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The salad is best enjoyed cold, so there's no need to reheat. If the salad becomes too watery from the tomatoes, you can drain some liquid before serving. Give it a gentle toss to redistribute the flavors before enjoying.
Nutrition & Diet Analysis (per serving)
Each serving of Tofu-Watercress Salad contains roughly 1145 calories, with 19g protein, 89g carbohydrates, and 82g fat. It is an excellent source of vitamin A (99% of the Daily Value), vitamin C (43% of the Daily Value), and protein (38% of the Daily Value), and a good source of potassium and calcium. Note that it is relatively high in sodium, at 2415mg per serving (105% 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 tofu?
If you're looking for a gluten-free option, substitute shoyu with tamari.
How long can I keep the salad in the fridge?
Give it a gentle toss to redistribute the flavors before enjoying.
Can I make this salad ahead of time?
For best results, add the tomatoes and watercress just before serving to maintain their texture.
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).