Vegan Grilled Tofu Salad

Vegan Grilled Tofu Salad is a bright, healthy dish that unites tofu with a smoky flavor, greens, and a combination of colorful vegetables. It is not very heavy, but it is filling, ideal to have a balanced lunch or dinner. A tasty blend is marinated in the tofu and provides it with a savory, slightly tangy taste, and is grilled till golden and crisp on the surface. It is a cool, filling meal, when combined with crispy lettuce, plump tomatoes, cucumbers and simple dressing. Vegan Grilled Tofu Salad is a great source of plant-based protein, fiber-rich, and vitamin-enriched. It is fast, filling, and demonstrates how simple food can become tasty.

STATS

• Prep Time: 15 minutes
• Diet: Vegan, High-Protein
• Course: Main dish, Salad
• Cuisine: Global
• Cook Time: 15 minutes
• Serving Size: 1 bowl
• Yield: 4 servings Total Time: 30 minutes
• Difficulty: Easy
• Cooking Method: Grilling

EQUIPMENT

• Cutting board
• Sharp knife
• Mixing bowls
• Whisk
• Grill pan/outdoor grill
• Tongs
• Serving plates/bowls

INGREDIENTS

• 400 g, or 14 oz, squeezed and sliced into slabs of extra-firm tofu
• Three teaspoons of tamari or soy sauce
• One tablespoon of olive oil
• A teaspoon of juice from a lemon
• One minced garlic clove A half-teaspoon of paprika salt
• One teaspoon of maple syrup
• Four cups of mixed greens for salad
• One sliced cucumber
• Half a cup of cherry tomatoes
• One little red onion, thinly sliced
• An avocado, sliced
• Two tablespoons of pumpkin or sunflower seeds
• To taste, add salt and black pepper

INGREDIENT NOTES

Tofu:

• Use extra-firm tofu. Press it harsh to take out the moisture so it grills more easily and keeps its shape.

Soy sauce:

• Provides a salty flavor and taste. A gluten-free alternative is Tamari.

Olive oil:

• Makes the tofu crunchy and adds a fatty flavor. You may substitute it with avocado oil.

Lemon juice:

• Gives water a smoky taste as a counterpoint. Fresh juice works best.

Garlic:

• Garlic can be used to give a great aroma and savour. Cut finely into a fine uniform.

Maple syrup:

• This is added to add some light sweetness to the marinade. Agave nectar also works.

Smoked paprika:

• Adds the flavor of a grill without a grill. It pairs perfectly with tofu.

Salad greens:

• Have a variety of spinach, arugula, or romaine.

Cucumber and tomatoes:

• This adds crunch and juiciness. Use fresh, ripe vegetables.

Red onion:

• Sharp and crisp. Slice it thin so it does not hog the salad.

Avocado:

• Provides fats and healthy fats. Select a hard but not soft avocado.

Seeds:

• Spice up with crunch, protein, and minerals. Lightly toast them to make them more flavor full.

INSTRUCTIONS

1. For 10 to 15 minutes, press the tofu to extract the water. Cut into slabs.
2. Whisk together the smoked paprika, the juice of one lemon, garlic, olive oil, the soy sauce, and maple syrup in a bowl.
3. Tofu should be marinated. Give it at least fifteen minutes to sit. Marinate longer for a stronger flavor.
4. Set the outdoor barbecue or grill pan over medium-high heat. Lightly coat the surface with oil.
5. Tofu should be brown and have grill marks after four to five minutes on every side. Remove and let cool somewhat.
6. Combine the avocado, the cucumbers, tomatoes, onion, and salad leaves in a big bowl.
7. Arrange the strips of grilled tofu over the salad.
8. Cover the basin with pumpkin or sunflower seeds.
9. Add black pepper and salt for seasoning.
10. If desired, drizzle with additional juice from lemons or olive oil.
11. Serve immediately while the tofu is warm.

TIPS

• It is important to press tofu and leave it to soak in advance to imbibe more flavor.
• Provided you do not have a grill, pan-frying the tofu until it is crispy is an option.
• Add color to the salad with vegetables of the season, such as radishes or bell peppers.
• To increase protein, include chickpeas or edam me and tofu.
• Light vinaigrette or tahini dressing is available to add creaminess.

STORAGE INFORMATION

Refrigerate:

• Keep leftovers for at least two days in a sealed container. To achieve the optimum texture, keep the salad and tofu apart.

Freezer:

• Not advised because thawing tofu and fresh veggies causes them to lose their texture.

FAQS

Is tofu replaceable with another protein?

• Yes, tempeh can do well, and it can even be grilled.

Should I marinate the tofu overnight?

• Not essential, but overnights marinating is stronger flavored.

Can I meal prep this salad?

• Yes. Pre-grill tofu, and keep it in separate containers. Salad is to be assembled right before serving.

NUTRITION

Calories: 240
Protein: 13 g
Carbohydrates: 15 g
Fiber: 6 g
Fat: 15 g
Vitamin A: 30% DV
Vitamin C: 35% DV
Calcium: 20% DV
Iron: 18% DV
Potassium: 15% DV