Marinated Tofu Salad for 1 Person

Balance vibrant flavors and wholesome ingredients with this quick and delicious Marinated Tofu Salad for One. Perfect for a solo meal or light lunch, this recipe features tender cubes of firm tofu infused with a savory-sweet marinade of soy sauce, sesame oil, rice vinegar, maple syrup, ginger, and garlic. Served atop a bed of fresh mixed greens, crisp cucumber, sweet shredded carrot, and crunchy red bell pepper, this salad is a delightful combination of textures and nutrients. Garnished with toasted sesame seeds and fragrant green onion, it’s a healthy, vegan-friendly dish ready in just 20 minutes—no cooking required. Ideal for plant-based eaters and salad lovers alike, this quick recipe proves that eating well doesn't have to be complicated!

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 1

Ingredients

• 100 grams firm tofu
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon rice vinegar
• 1 teaspoon maple syrup
• 0.5 teaspoon ginger, minced
• 1 clove garlic, minced
• 2 cups mixed salad greens
• 0.25 cup cucumber, sliced
• 0.25 cup carrot, shredded
• 0.25 cup red bell pepper, sliced
• 1 teaspoon sesame seeds
• 1 stalk green onion, chopped

Directions

Step 1

Press the tofu to remove excess water. Wrap it in a kitchen towel or paper towels and place a heavy object on top for 10 minutes.

Step 2

Cut the pressed tofu into bite-sized cubes.

Step 3

In a small bowl, mix together soy sauce, sesame oil, rice vinegar, maple syrup, minced ginger, and minced garlic to create the marinade.

Step 4

Place the tofu cubes in the marinade and gently toss to coat. Let it marinate for at least 10 minutes to absorb the flavors.

Step 5

While the tofu marinates, prepare the salad base by arranging mixed greens, cucumber slices, shredded carrot, and sliced red bell pepper on a plate or bowl.

Step 6

Once the tofu is marinated, place it on top of the salad base.

Step 7

Sprinkle sesame seeds and chopped green onion over the salad for added flavor and garnish.

Step 8

Serve immediately and enjoy your marinated tofu salad!

Nutrition Facts

Serving size	383.5 grams (383.5g)

Amount per serving	% Daily Value*
Calories	314

Total Fat 20.90g	27%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 6.60g
Cholesterol 0mg	0%
Sodium 667mg	29%
Total Carbohydrate 21.60g	8%
Dietary Fiber 5.50g	20%
Total Sugars 11.70g
Protein 15.50g	31%

Vitamin D 0IU	0%
Calcium 232mg	18%
Iron 3mg	18%
Potassium 794mg	17%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.9%

Protein: 18.4%

Carbs: 25.7%