Nut-Free Refreshing Tofu Salad

Brighten up your mealtime with this Nut-Free Refreshing Tofu Salad, a vibrant and wholesome dish that’s perfect for light lunches, summer gatherings, or healthy weeknight dinners. Packed with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and delicate carrot ribbons, this salad is a symphony of fresh flavors enhanced by fragrant mint and coriander. Protein-rich tofu takes center stage, while a zesty homemade dressing of lemon juice, olive oil, soy sauce, and honey ties everything together beautifully. Quick and easy to prepare in just 20 minutes, this nut-free recipe is ideal for those with dietary restrictions and offers a refreshing, nutrient-rich option that’s both satisfying and full of texture. Serve it chilled for a cool, flavor-packed experience that’s as visually stunning as it is delicious!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 4

Ingredients

• 400 grams Extra firm tofu
• 1 large Cucumber
• 200 grams Cherry tomatoes
• 1 medium Red bell pepper
• 1 large Carrot
• 10 grams Fresh mint leaves
• 10 grams Fresh coriander (cilantro)
• 3 tablespoons Lemon juice
• 2 tablespoons Olive oil
• 2 tablespoons Soy sauce
• 1 tablespoon Honey
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Begin by pressing the tofu: Take the extra firm tofu block and wrap it in a clean kitchen towel. Place a heavy object (like a pan) on top to gently press the tofu and remove excess water. Let it sit for about 10 minutes.

Step 2

While the tofu is pressing, wash and prepare the vegetables. Slice the cucumber into thin rounds, cut the cherry tomatoes into halves, and dice the red bell pepper into small pieces.

Step 3

Peel the carrot and then use a grater or peeler to create carrot ribbons or shreds.

Step 4

Once the tofu has been pressed, cut it into small cubes.

Step 5

In a large mixing bowl, combine the cucumber, cherry tomatoes, red bell pepper, carrot, and tofu cubes.

Step 6

Chop the fresh mint leaves and coriander finely. Add them to the salad mix.

Step 7

In a small bowl, whisk together the lemon juice, olive oil, soy sauce, honey, salt, and black pepper to create the salad dressing.

Step 8

Pour the dressing over the salad and gently toss all the ingredients together, ensuring that the tofu and vegetables are well coated.

Step 9

Serve the salad immediately or chill it in the refrigerator for 10-15 minutes to let the flavors meld together for a cooler experience.

Nutrition Facts

Serving size	1340.6 grams (1340.6g)

Amount per serving	% Daily Value*
Calories	1088

Total Fat 64.50g	83%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 2466mg	107%
Total Carbohydrate 68.80g	25%
Dietary Fiber 19.90g	71%
Total Sugars 40.10g
Protein 72.80g	146%

Vitamin D 0IU	0%
Calcium 2902mg	223%
Iron 15mg	85%
Potassium 2723mg	58%

*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: 50.6%

Protein: 25.4%

Carbs: 24.0%