Get the Recipe:
Crispy Tofu Salad With Lemon Garlic Dressing
Savour this fresh tofu salad featuring crisp lettuce, cucumber, avocado, and carrot, topped with golden Crispy Tofu. Drizzled with zesty garlic olive oil dressing, which doubles as a flavourful marinade.
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Ingredients
Marinade For Tofu/Dressing For Salad
- 2 tbsp olive oil, extra virgin
- 1 tbsp garlic, fresh cloves, crushed
- 2 tsp oregano, dried
- 1 tsp thyme, dried
- 1 tsp black pepper, coarse
- 1 tsp salt, sea salt
- 2 lemon, freshly juiced
- 1 tofu, drained, dried and cut into bite-sized cubes
Tofu Salad
- 1 tbsp olive oil, extra virgin
- 6 cups iceberg lettuce, washed, heaped cups, shredded
- 1 carrot, medium, washed, peeled, grated
- ½ English cucumber, washed, cut into cubes
- 1 avocado, medium, ripe, sliced
Equipment
- 1 mason jar medium
Instructions
Marinade For Tofu/Dressing For Salad
- In a mason jar, combine 2 tablespoons of oil, garlic, oregano, thyme, salt, black pepper, and lemon juice. Shake well to mix. Divide the dressing in half; one half to be used as a marinade for tofu and the other half for dressing the salad.
- Transfer the marinade to a medium-sized container and add the tofu cubes. Secure the lid and shake the container to coat the tofu pieces. Allow the tofu to marinate in the fridge for at least 20 minutes.
Tofu Salad
- Heat one tablespoon of olive oil in a large skillet over medium heat. Add the marinated tofu cubes to the skillet in a single layer, ensuring they are not overcrowded. Retain the leftover marinade.
- Fry the tofu cubes on each side until they turn golden brown and develop a crispy texture. Towards the end of frying, add the remaining marinade to the skillet and let it reduce completely, enhancing the flavour. Remove the tofu from the skillet and set aside.
- Arrange the lettuce in a large serving plate or salad bowl, then layer with grated carrot and sliced cucumber. Drizzle the remaining half of the dressing over the salad. Top with crispy tofu cubes and sliced avocado. Gently toss the salad to ensure all ingredients are evenly coated with the dressing. Serve immediately and enjoy!
Notes
How to prepare tofu for cooking on a pan
- Drain and Press: Remove tofu from the packaging, drain and wrap in a clean kitchen towel.
- Slice or Cube: Cut drained tofu into small cubes or slices for even cooking and crispy texture.
- Marinate: Enhance flavour by marinating tofu in spices and citrus.
- Preheat Pan: Heat a non-stick skillet over medium-high heat with oil.
- Cook: Fry tofu in a single layer until golden brown and crispy on all sides.
- Serve Hot: Serve immediately for best taste and texture.
Food safe storage
- For optimal freshness and texture, it's best to store the salad ingredients separately in the fridge and assemble them at serving time. This ensures that each component retains its crispness and flavour. If the salad is stored already assembled, it will become soggy.
Nutrition Information:
Calories: 298kcal (15%)Carbohydrates: 23g (8%)Protein: 4g (8%)Fat: 24g (37%)Saturated Fat: 3g (15%)Polyunsaturated Fat: 3gMonounsaturated Fat: 17gSodium: 812mg (34%)Potassium: 807mg (23%)Fiber: 10g (40%)Sugar: 7g (8%)Vitamin A: 4344IU (87%)Vitamin C: 53mg (64%)Calcium: 100mg (10%)Iron: 2mg (11%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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