This tofu salad is a delightful and nutritious dish that combines the freshness of mixed greens and vegetables with the satisfying texture of crispy tofu. Perfect for a light lunch or a healthy dinner, this salad is both flavorful and easy to prepare.
If you don't usually cook with tofu, you might need to look for it in the refrigerated section of your supermarket, often near the produce or dairy sections. Firm tofu is essential for this recipe as it holds its shape well when cooked. Additionally, mixed greens can be found pre-packaged in the salad section.

Ingredients For Tofu Salad Recipe
Tofu: A versatile plant-based protein that absorbs flavors well. Cherry tomatoes: Sweet and juicy, they add a burst of flavor. Cucumber: Refreshing and crunchy, perfect for salads. Red onion: Adds a sharp, tangy flavor. Mixed greens: A blend of leafy vegetables that provide a variety of textures and nutrients. Olive oil: Used for cooking the tofu and as a base for the dressing. Soy sauce: Adds a savory umami flavor to the dressing. Lemon juice: Provides a fresh, tangy acidity to balance the flavors.
Technique Tip for This Recipe
When pressing tofu, use a clean kitchen towel or paper towels to wrap the block, then place a heavy object like a cast-iron skillet on top. This helps to remove more moisture, allowing the tofu to achieve a better texture and crispiness when cooked.
Suggested Side Dishes
Alternative Ingredients
tofu - Substitute with tempeh: Tempeh has a firm texture and a nutty flavor that works well in salads, providing a similar protein content.
cherry tomatoes - Substitute with grape tomatoes: Grape tomatoes have a similar sweetness and juiciness, making them an excellent alternative.
cucumber - Substitute with zucchini: Zucchini has a mild flavor and crisp texture, similar to cucumber, and works well in salads.
red onion - Substitute with shallots: Shallots have a milder, sweeter flavor that can add a subtle onion taste without overpowering the salad.
mixed greens - Substitute with baby spinach: Baby spinach provides a similar leafy texture and is rich in nutrients, making it a great alternative.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and similar healthy fats, making it a suitable replacement for olive oil.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce with a similar umami flavor.
lemon juice - Substitute with lime juice: Lime juice offers a similar acidity and citrus flavor, making it a good substitute for lemon juice.
Other Alternative Recipes Similar to This Salad
How to Store / Freeze This Salad
- To keep your tofu salad fresh, store it in an airtight container. This helps maintain the crispness of the mixed greens and the flavor of the dressing.
- Place the container in the refrigerator. The salad will stay fresh for up to 3 days. Beyond this, the tofu may lose its texture, and the vegetables might become soggy.
- If you plan to enjoy the salad over several days, consider storing the dressing separately. This prevents the mixed greens from wilting too quickly. Simply add the dressing just before serving.
- For freezing, it's best to avoid freezing the entire salad as fresh vegetables like cucumber and cherry tomatoes do not freeze well. Instead, you can freeze the tofu separately.
- To freeze the tofu, place the cooked cubes on a baking sheet lined with parchment paper. Freeze until solid, then transfer to a freezer-safe bag or container. This prevents the cubes from sticking together.
- When ready to use, thaw the tofu in the refrigerator overnight. Reheat in a pan with a little olive oil to restore its crispy texture before adding it to the fresh salad.
- Always label your containers with the date to keep track of freshness. This ensures you enjoy your tofu salad at its best quality.
How to Reheat Leftovers
If you want to maintain the crispiness of the tofu, reheat it separately. Preheat your oven to 350°F (175°C). Place the tofu on a baking sheet lined with parchment paper and bake for about 10 minutes or until heated through.
For a quick and easy method, use a skillet. Heat a small amount of olive oil in a pan over medium heat. Add the tofu and cook for about 5 minutes, stirring occasionally, until it is warmed up and crispy.
If you prefer to reheat everything together, use a microwave. Place the tofu salad in a microwave-safe dish. Cover it with a microwave-safe lid or a damp paper towel to retain moisture. Heat on medium power for 1-2 minutes, stirring halfway through, until the salad is warmed evenly.
For a more gourmet approach, consider using a steamer. Place the tofu and vegetables in a steamer basket over boiling water. Steam for about 5 minutes or until everything is heated through. This method helps retain the texture and flavor of the mixed greens and vegetables.
If you have an air fryer, it's a great option for reheating tofu. Preheat the air fryer to 350°F (175°C). Place the tofu in the basket and cook for about 5-7 minutes, shaking the basket halfway through to ensure even heating.
Best Tools for This Recipe
Tofu press: Used to remove excess water from the tofu, ensuring it achieves a better texture when cooked.
Knife: Essential for dicing the cucumber, slicing the red onion, and cubing the tofu.
Cutting board: Provides a safe and clean surface for chopping vegetables and tofu.
Pan: Used to cook the tofu until it is golden brown.
Stove: Provides the heat source for cooking the tofu in the pan.
Spatula: Helps in flipping and stirring the tofu while it cooks to ensure even browning.
Large bowl: Used to combine the cherry tomatoes, cucumber, red onion, mixed greens, and cooked tofu.
Small bowl: Used to whisk together the soy sauce, lemon juice, salt, and pepper for the dressing.
Whisk: Used to mix the dressing ingredients thoroughly.
Measuring spoons: Ensures accurate measurement of olive oil, soy sauce, and lemon juice.
Serving utensils: Used to toss the salad and serve it.
How to Save Time on Making This Salad
Press tofu in advance: Press the tofu ahead of time and store it in the fridge to save time during preparation.
Pre-chop vegetables: Dice the cucumber, halve the cherry tomatoes, and slice the red onion in advance and store them in airtight containers.
Use pre-washed greens: Opt for pre-washed mixed greens to eliminate the need for washing and drying.
Batch cook tofu: Cook a larger batch of tofu and store the extra in the fridge for quick assembly in future meals.
Make dressing ahead: Whisk together the soy sauce, lemon juice, salt, and pepper in advance and store in a jar.

Tofu Salad Recipe
Ingredients
Main Ingredients
- 1 block firm tofu cubed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- ¼ red onion thinly sliced
- 2 cups mixed greens
- 2 tablespoon olive oil
- 1 tablespoon soy sauce
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Press tofu to remove excess water, then cube it.
- Heat olive oil in a pan over medium heat. Add tofu and cook until golden brown, about 10 minutes.
- In a large bowl, combine cherry tomatoes, cucumber, red onion, and mixed greens.
- Add cooked tofu to the bowl.
- In a small bowl, whisk together soy sauce, lemon juice, salt, and pepper.
- Pour dressing over the salad and toss to combine.
Nutritional Value
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