Source: Mizina, AdobeStockTofu is not just a substitute for regular cheeses and an alternative protein source, but also a simply very interesting product. It can be used in many different ways, including adding it to salads. We've prepared a selection of 15 delicious recipes for you!
1. Tofu Salad with Pumpkin and Bulgur
Source: mykaleidoscope.ruLet's start right away with this original salad option.
You will need: 200 g bulgur, 300 g pumpkin, 300 g tofu, 150 g cucumbers, 75 g arugula, 75 ml olive oil, 20 g honey, 15 ml each of soy sauce and lemon juice, 5 g grainy mustard, 1 bunch of herbs.
Preparation: Cook bulgur until tender. Dice the pumpkin and bake it without oil in the oven until soft. Dice the tofu and fry it in a pan. Dice the cucumbers in the same way and mix everything with arugula. Separately mix the dressing ingredients, pour it over the salad, and sprinkle with chopped herbs.
2. Beetroot and Tofu Salad
Source: pinterest.comThis recipe requires beetroot with greens or a bunch of Swiss chard.
You will need: 1 beetroot, 20 g beetroot greens or Swiss chard, 60 g tofu, 15 ml olive oil, 0.5 tsp each of lemon juice, soy sauce, and Dijon mustard, 25 g honey.
Preparation: Bake the beetroot in foil until soft and dice it. Dice the tofu, tear the greens, and arrange everything on a plate. Mix the dressing ingredients and pour over the salad.
3. Eggplant and Tofu Salad
Source: ok.ruA hearty warm salad that can replace lunch or dinner.
You will need: 1 eggplant, 200 g cherry tomatoes, 80 g tofu, 1 tbsp starch, spices, 4 sprigs of cilantro, olive oil, teriyaki sauce.
Preparation: Dice the eggplant, mix it with starch and spices, and fry until golden. Fry the diced tofu in the same way. Halve the cherry tomatoes, mix everything, and sprinkle the salad with chopped cilantro. Drizzle with olive oil and teriyaki sauce.
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4. Tofu and Mushroom Salad
Source: здоровое-питание.рфAn interesting Asian-style salad that also keeps you full for a long time.
You will need: 100 g tofu, 1 carrot, 5 mushrooms, 1 tsp sesame seeds, olive oil, wine vinegar, soy sauce, spices.
Preparation: Slice the mushrooms and fry until cooked. Dice the tofu, and grate the carrot on a Korean grater. Mix everything together and sprinkle with sesame seeds. Mix oil, vinegar, and soy sauce with spices to taste, and dress the salad.
5. Tofu, Zucchini, and Green Bean Salad
Source: nvkz-tub.ruA rather sophisticated salad, but made with simple ingredients.
You will need: 1 zucchini, 120 g tofu, 1/2 lime, 2 tbsp soy sauce, 200 g green beans, sesame seeds, spices.
Preparation: Dice the tofu and mix it with lime juice, spices, and sesame seeds. Then bake the tofu for 5 minutes in the oven at 200 degrees. Cut the zucchini into thin ribbons using a vegetable peeler and blanch for 1 minute in boiling water. In the same water, blanch the green beans until soft. Mix the zucchini with spices and soy sauce, add the other ingredients, and serve the salad.
6. Spinach and Tofu Salad
Source: postila.ruA very easy-to-make, yet beautiful and original salad.
You will need: 250 g spinach, 200 g tofu, 1/2 pomegranate, 2-3 tbsp soy sauce, 1.5 cm ginger, 2 tbsp sesame oil, 1/2 lemon, spices, 1 tbsp agave syrup or honey.
Preparation: Mix soy sauce, sesame oil, syrup or honey, grated ginger, and lemon juice. Marinate the tofu cubes in this mixture for at least 1 hour, then fry until golden. Add half of the spinach and fry for another couple of minutes. Arrange everything on fresh spinach leaves, pour the remaining marinade over the salad, and sprinkle with pomegranate seeds.
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7. Korean Carrot and Tofu Salad
Source: ok.ruEven ordinary Korean carrots become much more interesting with tofu.
You will need: 350 g tofu, 2-3 carrots, 2-3 tbsp apple cider vinegar, 3 tbsp soy sauce, 1 tbsp Korean spices, olive oil.
Preparation: Dice the tofu and grate the carrots on a Korean grater. Mix the carrots with spices. Fry the tofu in oil and add it to the carrots. Add the remaining ingredients, mix the salad, and let it sit for a couple of hours.
8. Red Cabbage, Tofu, and Spinach Salad
Source: parents.ruA simple and fresh salad for when you want something maximally light.
You will need: 2 cucumbers, 2 tomatoes, 1 red onion, 200 g red cabbage, 1 bunch of spinach, 150 g tofu, olive oil, lemon juice, spices.
Preparation: Roughly chop all vegetables, add spinach and diced tofu. Mix olive oil, lemon juice, and spices, and dress the salad.
9. Fruit Salad with Tofu
Source: dzen.ruThanks to its neutral taste, tofu can also be added to such salads.
You will need: 200 g tofu, 200 g apples, 200 g bananas, sour cream.
Preparation: Dice all ingredients into small pieces. Mix everything, dress the salad with sour cream, and serve.
10. Tofu and Green Pea Salad
Source: arnfoto.ruUse fresh peas as is, or pour boiling water over frozen peas for a couple of minutes.
You will need: 50 g red onion, 100 g green peas, 300 g tofu, 1/2 bunch of herbs, 100 g salad mix, olive oil, spices.
Preparation: Chop the herbs and salad mix, finely chop the onion, crumble the tofu, and mix all ingredients. Season and drizzle the salad with olive oil.
11. Chicken and Tofu Salad
Source: pinterest.comAn excellent protein salad for those who watch their diet.
You will need: 120 g chicken fillet, 50 g tofu, 1 bell pepper, 1 tomato, 1 red onion, 1 cucumber, olive oil, soy sauce, spices.
Preparation: Boil or bake the chicken fillet. Cut all ingredients into small strips. Dress the salad with oil, soy sauce, and spices.
12. Greek Salad with Tofu
Source: novyefoto.ruA lean variation of everyone's favorite classic salad.
You will need: 400 g tofu, 1 lemon, 2 cloves garlic, 4 tbsp wine vinegar, 6 tbsp olive oil, spices, salt, sugar, 1 tsp oregano, 4 tomatoes, 1 red onion, 3 cucumbers, 1 can of olives.
Preparation: Mix 2 tablespoons of oil, crushed garlic, juice of half a lemon, and spices to taste. Dice the tofu and marinate it for half an hour. Mix the remaining oil with vinegar, oregano, salt, sugar, and spices. Roughly chop the vegetables, add olives and tofu, and pour this dressing over the salad.
13. Vegetable Salad with Tofu and Chickpeas
Source: 4tololo.ruSo hearty, you won't want to eat for a long time!
You will need: 3 tbsp cooked or canned chickpeas, 200 g tofu, 1/2 red onion, 1 tomato, 1 cucumber, 1 bell pepper, 1/2 bunch of herbs, 2 tbsp olive oil, 1 tsp each of lemon juice and Dijon mustard.
Preparation: Dice the tofu, season, and fry in a pan. Roughly chop all vegetables and add tofu, chickpeas, and chopped herbs. Mix oil, mustard, and lemon juice, and dress the salad.
14. Tofu and Avocado Salad
Source: 2-kartinki.ruThis salad is great as a quick and healthy breakfast.
You will need: 1 avocado, 400 g cherry tomatoes, 400 g tofu, 4 tbsp olive oil, 1 tbsp wine vinegar, 1 tsp mustard, sesame seeds, spices.
Preparation: Slice the cherry tomatoes, dice the tofu, and slice the avocado. Mix olive oil, wine vinegar, mustard, and spices, and dress the salad. Additionally, sprinkle with sesame seeds.
15. Tofu and Bean Salad
Source: mykaleidoscope.ruYou can use any beans, but with red beans, the salad turns out brighter and more appetizing.
You will need: 1/2 cup cooked or canned beans, 100 g cherry tomatoes, 1/2 red onion, 1/2 bunch of lettuce, 50 g tofu, 1 tbsp olive oil, 0.5 tsp wine vinegar, 1 tsp Dijon mustard.
Preparation: Slice the onion into feathers, halve the cherry tomatoes, and dice the tofu. Roughly chop the lettuce leaves and mix all ingredients. Mix oil, vinegar, and mustard, and dress the salad.