Flavorful Tofu Salad
A refreshing, protein-rich tofu salad with crisp romaine, cherry tomatoes, cucumber, avocado, and crunchy almonds, tossed in a bright lemon herb dressing. Quick to prepare, nutritious, and perfect for everyday meals or meal prep.
Equipment
- 1 large skillet or oven-safe baking tray
- 1 shallow dish for marinating
- 1 medium bowl for dressing
- 1 large bowl for salad assembly
- Measuring Cups and Spoons
- Whisk or fork
Ingredients
For the Tofu:
- 14 –16 ounces firm tofu
- 2 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 2 tablespoons water
- 2 tablespoons maple syrup
- 2 garlic cloves minced
- ¼ teaspoon salt
Herby Lemon Dressing:
- ¼ cup fresh lemon juice
- ¼ cup olive oil
- 1 garlic clove minced
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey
- 2 tablespoons fresh herbs about 4–6 basil leaves, finely diced
- Salt and black pepper to taste
Salad:
- 2 large heads romaine lettuce about 8 cups chopped
- ⅔ cup cucumber diced
- ⅔ cup cherry tomatoes halved
- 1 avocado diced or thinly sliced
- ¼ cup sliced almonds
Instructions
- Preparing the Tofu: Start by removing your tofu from its packaging and draining any excess liquid. For the best texture, press the tofu to remove extra moisture—this helps it absorb the marinade and ensures it browns beautifully when cooked. To press, wrap the tofu block in a clean kitchen towel or paper towels, place it on a plate, and set a heavy object (like a cast-iron skillet or canned goods) on top for at least 15 minutes. Once pressed, cut the tofu into your preferred shape. For a salad, medium to large cubes work best, but feel free to slice it thinner if you prefer smaller bites.
- Making the Tofu Marinade: In a shallow dish or medium bowl, combine 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, 2 tablespoons water, 2 tablespoons maple syrup, 2 minced garlic cloves, and ¼ teaspoon salt. Whisk gently until fully combined. Taste and adjust slightly if you want more sweetness or tang.
- Marinating the Tofu: Place the tofu cubes into the marinade, gently tossing them to ensure each piece is coated evenly. Let the tofu sit for 15–30 minutes. If you have more time, letting it marinate closer to 30 minutes will deepen the flavor. Occasionally, tilt the dish or gently shake it so the tofu stays fully immersed in the marinade.
- Cooking the Tofu – Oven Method: Preheat your oven to 400°F (200°C). Arrange the marinated tofu on a lightly greased or parchment-lined baking tray, ensuring the cubes aren’t touching each other for even browning. Bake for about 15 minutes, flipping the tofu halfway through cooking so all sides achieve a golden-brown color.
- Cooking the Tofu – Pan-Fry Method (Optional): Alternatively, heat a large nonstick or cast-iron skillet over medium heat. Remove the tofu from the marinade, letting excess liquid drip off, and place the cubes in the hot skillet. Cook for about 8–10 minutes, turning every few minutes until all sides are golden and slightly crispy. This method provides a richer flavor and slightly firmer texture.
- Preparing the Herby Lemon Dressing: While the tofu cooks, prepare the dressing. In a medium bowl, whisk together ¼ cup fresh lemon juice, ¼ cup olive oil, 1 minced garlic clove, 1 teaspoon Dijon mustard, 1 teaspoon maple syrup or honey, and 2 tablespoons finely diced fresh herbs (such as basil). Season with freshly ground salt and black pepper to taste. Whisk until the dressing emulsifies into a smooth, bright, and flavorful mixture. Set aside.
- Preparing the Salad Base: Wash and dry the romaine lettuce thoroughly. Chop or tear the leaves into bite-sized pieces, roughly 8 cups. Dice ⅔ cup cucumber and halve ⅔ cup cherry tomatoes. Slice or dice 1 avocado just before assembling the salad to prevent browning.
- Assembling the Salad: In a large salad bowl, layer the chopped romaine, cucumber, cherry tomatoes, and sliced avocado. Sprinkle ¼ cup sliced almonds evenly on top for a satisfying crunch.
- Adding the Dressing: Pour the herby lemon dressing over the salad. Using tongs or salad servers, gently toss all ingredients together until everything is lightly coated. Take care to mix delicately so the avocado doesn’t mash.
- Adding the Tofu and Serving: Top the dressed salad with the cooked tofu cubes. Arrange them evenly across the salad to ensure each bite has a mix of protein, veggies, and almonds. Serve immediately for the freshest taste. For meal prep, store the salad base separately from the tofu and avocado, adding the avocado just before eating to maintain its color and texture.
Notes
- Press tofu thoroughly to remove excess moisture for a firmer texture and better flavor absorption.
- Marinate tofu for at least 15 minutes; 30 minutes is ideal for deeper flavor.
- Add avocado just before serving to prevent browning.
- Toss salad gently to keep lettuce crisp and tofu intact.
- Lightly toast almonds before adding for extra crunch and flavor.
- Adjust dressing seasoning (lemon, salt, or sweetness) to taste for a balanced flavor.
- This salad is versatile—feel free to add extra vegetables or herbs for variety.
- Store salad components separately for meal prep; combine only before eating.
