Vegan Grilled Tofu Salad

Introduction

Explore the vibrant flavors and textures of our Vegan Grilled Tofu Salad, a refreshing and nutritious dish that celebrates the versatility of tofu in a satisfying salad. Perfect for lunch, dinner, or as a side at your next barbecue, this recipe combines smoky grilled tofu with crisp vegetables, hearty grains, and a zesty dressing. Whether you’re a dedicated vegan or simply looking to incorporate more plant-based meals into your diet, this salad is sure to delight your taste buds with its combination of flavors and wholesome ingredients.

Ingredients

For the Grilled Tofu:

  • 1 block (14 oz) extra-firm tofu, drained and pressed
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • Salt and pepper to taste

For the Salad:

  • 4 cups mixed salad greens (such as spinach, arugula, and romaine)
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1/4 red onion, thinly sliced
  • 1/2 cup cooked quinoa or other grain of choice (optional)

For the Dressing:

  • 3 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon maple syrup or agave syrup
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

  1. Prepare the Tofu: Start by draining the tofu and pressing out excess water. Cut the tofu into cubes or rectangles, about 1/2-inch thick. In a shallow dish, whisk together soy sauce (or tamari), olive oil, smoked paprika, garlic powder, cumin, salt, and pepper. Add the tofu pieces to the marinade, coating each piece evenly. Let it marinate for at least 15-20 minutes to absorb the flavors.
  2. Grill the Tofu: Heat a grill pan or skillet over medium-high heat. Once hot, add the marinated tofu pieces in a single layer. Cook for 3-4 minutes on each side, or until grill marks appear and the tofu is heated through. Remove from heat and set aside.
  3. Prepare the Salad Ingredients: In a large salad bowl, combine mixed greens, cherry tomatoes, cucumber slices, red onion slices, and cooked quinoa (if using). Toss gently to mix the ingredients evenly.
  4. Make the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup (or agave syrup), minced garlic, salt, and pepper until well combined.
  5. Assemble the Salad: Add the grilled tofu pieces to the salad bowl with the mixed greens and vegetables. Drizzle the dressing over the salad, tossing gently to coat everything with the dressing.
  6. Serve: Divide the Vegan Grilled Tofu Salad into individual bowls or plates. Garnish with additional herbs or toppings if desired. Serve immediately and enjoy the fresh flavors and textures of this delicious vegan salad!

Useful Information

  • Nutritional Information: (Per Serving – Makes 4 servings)
    • Calories: 280 kcal
    • Fat: 18g
    • Carbohydrates: 20g
      • Fiber: 4g
      • Sugar: 6g
    • Protein: 12g
  • Weight Watchers Points (WW): Each serving is approximately 7 SmartPoints on the WW scale.

Tips for Success

  • Tofu: Pressing tofu helps to remove excess moisture, allowing it to absorb flavors and achieve a firmer texture when grilled.
  • Grilling: Ensure your grill pan or skillet is hot before adding the tofu to achieve those desirable grill marks.
  • Dressing: Customize the dressing by adjusting the sweetness (maple syrup/agave syrup) or tanginess (balsamic vinegar/Dijon mustard) to suit your taste preferences.
  • Variations: Add roasted vegetables like bell peppers or zucchini, or toss in some nuts or seeds for added crunch and nutrition.

Conclusion

Savor the wholesome goodness of Vegan Grilled Tofu Salad, a flavorful and satisfying dish that embodies the essence of healthy eating with plant-based ingredients. Whether you’re seeking a light lunch, a hearty dinner, or a vibrant side dish, this salad delivers on taste and nutrition. Impress your guests or enjoy a solo meal with this easy-to-make recipe that celebrates fresh produce and protein-rich tofu.

With these detailed instructions and helpful tips, you can create a Vegan Grilled Tofu Salad that’s both delicious and nutritious. Embrace the flavors of grilled tofu, crisp vegetables, and zesty dressing, all while staying true to your vegan lifestyle. Elevate your dining experience with this vibrant salad that promises to satisfy your palate and nourish your body. Bon appétit!