Healthy Vegan Tofu Salad Recipe

This Healthy Vegan Tofu Salad Recipe is packed with flavor and super filling too!

I even like to make these as lunch salads, and meal prep lunches! I have given directions for meal prepping in the recipe card below.

Healthy Vegan Tofu Salad Recipe

These filling vegan salads are under 500 calories and so impressive! I know you’ll love the recipe, I sure do!

Healthy Vegan Tofu Salad Recipe

Tofu Salad Ingredients

You can make the tofu and the rice according to the recipe, or use leftovers! Just be sure to toss the rice in the dressing to “jazz” it up a bit!

Healthy Vegan Tofu Salad Recipe

Tofu Salad Shopping List:

Crunchy Sesame Tofu:

  • 1 (12-ounce) block extra-firm tofu
  • ½ tablespoon toasted sesame oil
  • 1 tablespoon soy sauce or tamari
  • 1 tablespoon cornstarch

Salad Dressing:

  • ½ lime 
  • 1 tablespoon rice vinegar
  • ½ teaspoon sesame oil
  • ½ tablespoons soy sauce
  • 1 teaspoon maple syrup
  • ½ tablespoon Sriracha (optional)

Salad Ingredients:

  • ⅓ cup rice (white or brown)
  • ⅔ cup water
  • 10 cherry tomatoes 
  • 3 cups mixed greens (spinach, arugula, romaine- choose your favorites)
  • 1 avocado sliced
  • 1 carrot 
  • 1 small (about 3-inch) English cucumber sliced
  • 3 tablespoons sprouts or micro greens (optional)
  • 1 tablespoon sesame seeds (optional)

How to Make Salads with Tofu

You can easily meal prep these vegan rice salads! In fact, I recommend making extra servings so you can do just that!

Meal Prep Tips:

  1. Make the tofu and rice according to the directions, and cool completely.
  2. Whisk up the salad dressing, and add to individual containers.
  3. Lay out your meal prep containers in a row.
  4. To each meal prep container add rice, tomatoes, cooked tofu, greens, avocado (sprinkle with the other 1/2 of the lime first to avoid browning), carrots, cucumber, and optional toppings.
  5. Add the container of dressing to the meal prep container (if it fits) and place in the fridge.
  6. These meal prep salads will last for 3-4 days in the fridge- I do not recommend freezing!
Healthy Vegan Tofu Salad Recipe

How to Make Tofu Salads:

Tofu Cooking Directions:

  1. Preheat the oven to 400° and line a rimmed baking sheet with parchment paper. Place a clean kitchen towel atop a plate.
  2. Slice the tofu into 1 inch cubes and add to the paper towel lined plate.
  3. Cover the tofu with the towel, and place a heavy plate or pan atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
  4. Meanwhile, combine the remaining ingredients (less the cornstarch) to a large bowl and mix well.
  5. Once the tofu is done draining, move from the towel and into the bowl of marinade. Toss to combine.
  6. Sprinkle the cornstarch over the tofu, and toss the tofu until the starch is evenly coated.
  7. Add the tofu over to the prepared baking sheet and arrange in an even layer.
  8. Bake for 25 to 30 minutes, tossing the tofu halfway, until browned and crispy on the edges.

Salad Dressing Directions:

  1. To a small bowl combine all the ingredients. Mix well and set aside to marinate.

Make the Rice:

  1. Add the rice and the water to a small sauce pot.
  2. Bring to a boil, then cover and lower heat to the lowest setting.
  3. Simmer until all of the water is absorbed, add 1 tablespoon of the salad dressing to the rice and fluff with a fork.

Assemble the Tofu Salads:

  1. To 2 plates or large bowls add 1/2 of the rice, tomatoes, cooked tofu, greens, avocado slices, carrots, and cucumber.
  2. Drizzle over the salad dressing and sprinkle over sesame seeds.
  3. Serve hot or cold- it’s even a great meal prep recipe!

Healthy Vegan Tofu Salad Recipe

This simple vegan salad is flavor packed, and 100% plant based! If you are looking for more vegan lunch ideas, I have lots for you to check out!

More Vegan Lunches:

Healthy Vegan Tofu Salad Recipe

Healthy Vegan Tofu Salad

Audrey Johns
This healthy tofu salad is a great dinner or lunch! It's even great for meal prep!
You can use leftover coked tofu and rice if you prefer, but I have included directions of some yummy seasoned rice and crispy tofu to make this recipe amazing!
Special Tip: If you want to make these as meal prep lunches, hold the dressing back from drizzling over the tops and add to small containers instead. Store in the fridge for 3-4 days.
Prep Time 5 mins
Cook Time 30 mins
Total Time 35 mins
Course lunch
Cuisine American, Chinese, Japanese
Servings 2 servings
Calories 426 kcal

Ingredients
  

Crunchy Sesame Tofu:

  • 1 12-ounce block extra-firm tofu
  • ½ tablespoon toasted sesame oil
  • 1 tablespoon soy sauce or tamari
  • 1 tablespoon cornstarch

Salad Dressing:

  • ½ lime juiced
  • 1 tablespoon rice vinegar
  • ½ teaspoon sesame oil
  • ½ tablespoons soy sauce
  • 1 teaspoon maple syrup
  • ½ tablespoon Sriracha optional

Salad Ingredients:

  • cup rice (white or brown)
  • cup water
  • 10 cherry tomatoes halved
  • 3 cups mixed greens (spinach, arugula, romaine- choose your favorites)
  • 1 avocado sliced
  • 1 carrot sliced into ribbons with a vegetable peeler or mandolin
  • 1 small (about 3-inch) English cucumber sliced
  • 3 tablespoons sprouts or micro greens optional
  • 1 tablespoon sesame seeds optional

Instructions
 

Tofu Cooking Directions:

  • Preheat the oven to 400° and line a rimmed baking sheet with parchment paper. Place a clean kitchen towel atop a plate.
  • Slice the tofu into 1 inch cubes and add to the paper towel lined plate.
  • Cover the tofu with the towel, and place a heavy plate or pan atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
  • Meanwhile, combine the remaining ingredients (less the cornstarch) to a large bowl and mix well.
  • Once the tofu is done draining, move from the towel and into the bowl of marinade. Toss to combine.
  • Sprinkle the cornstarch over the tofu, and toss the tofu until the starch is evenly coated.
  • Add the tofu over to the prepared baking sheet and arrange in an even layer.
  • Bake for 25 to 30 minutes, tossing the tofu halfway, until browned and crispy on the edges.

Salad Dressing Directions:

  • To a small bowl combine all the ingredients. Mix well and set aside to marinate.

Make the Rice:

  • Add the rice and the water to a small sauce pot.
  • Bring to a boil, then cover and lower heat to the lowest setting.
  • Simmer until all of the water is absorbed, add 1 tablespoon of the salad dressing to the rice and fluff with a fork.

Assemble the Tofu Salads:

  • To 2 plates or large bowls add 1/2 of the rice, tomatoes, cooked tofu, greens, avocado slices, carrots, and cucumber.
  • Drizzle over the salad dressing and sprinkle over sesame seeds.
  • Serve hot or cold- it’s even a great meal prep recipe!
Keyword rice, salad, tofu, vegan

Nutrition in Salad with Tofu Recipes

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Healthy Vegan Tofu Salad Recipe

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