Tofu Rice Salad

Elevate your meal prep routine with this vibrant and nutrient-packed Tofu Rice Salad, a perfect harmony of textures and bold flavors. Featuring crispy golden cubes of pan-fried tofu, fluffy jasmine rice, and a medley of fresh, colorful vegetables like cucumber, carrot, and red bell pepper, this salad is as wholesome as it is delicious. Tossed in a savory-sweet Asian-inspired dressing made with soy sauce, sesame oil, and a hint of ginger, every bite bursts with flavor. Garnished with toasted sesame seeds and fresh cilantro, this recipe offers a light yet satisfying meal that’s customizable and ideal for lunch, dinner, or meal prep. Ready in just 35 minutes, it’s a quick and easy option for anyone looking to enjoy a healthy, protein-packed dish with vibrant flair.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 3 cups cooked jasmine rice (or any rice of choice)
• 1 large cucumber, sliced into half-moons
• 1 large carrot, julienned or shredded
• 1 large red bell pepper, thinly sliced
• 2 stalks spring onions, sliced
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1.5 tablespoons rice vinegar
• 1 tablespoon honey or maple syrup
• 1 clove garlic, minced
• 1 teaspoon ginger, minced
• 2 teaspoons cornstarch
• 2 tablespoons neutral oil for frying (e.g., vegetable oil)
• 1 tablespoon sesame seeds (optional, for garnish)
• 2 tablespoons fresh cilantro (optional, for garnish)

Directions

Step 1

Press the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel, place it on a plate, and weigh it down with a heavy object (like a frying pan) for about 10 minutes.

Step 2

While the tofu is pressing, prepare the dressing by whisking together soy sauce, sesame oil, rice vinegar, honey or maple syrup, minced garlic, and minced ginger in a small bowl. Set aside.

Step 3

Cut the pressed tofu into 1-inch cubes. Toss the tofu cubes in cornstarch until lightly coated, which will help them crisp up during frying.

Step 4

Heat the neutral oil in a large nonstick skillet over medium heat. Add the tofu pieces in a single layer and cook for 3-4 minutes per side until golden brown and crispy. Remove the tofu from the skillet and set aside to cool slightly.

Step 5

In a large mixing bowl, combine the cooked rice, cucumber slices, shredded carrot, red bell pepper strips, and spring onions.

Step 6

Pour the prepared dressing over the salad ingredients. Gently toss to combine, ensuring everything is evenly coated. Add the crispy tofu and gently mix it into the salad.

Step 7

Taste the salad and adjust the seasoning if needed (adding a splash of soy sauce or vinegar to taste).

Step 8

Transfer to a serving platter and garnish with sesame seeds and cilantro, if desired.

Step 9

Serve immediately or chill in the refrigerator for 15-20 minutes before serving for a cooler dish.

Nutrition Facts

Serving size	1692.4 grams (1692.4g)

Amount per serving	% Daily Value*
Calories	2021

Total Fat 68.50g	88%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 5.90g
Cholesterol 0mg	0%
Sodium 1906mg	83%
Total Carbohydrate 291.50g	106%
Dietary Fiber 17.90g	64%
Total Sugars 38.30g
Protein 74.40g	149%

Vitamin D 0IU	0%
Calcium 908mg	70%
Iron 15mg	85%
Potassium 2102mg	45%

*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: 29.6%

Protein: 14.3%

Carbs: 56.1%