Crunchy Tofu Salad

Crunchy Tofu Salad
Quick
Crunchy

Crunchy Tofu Salad

Published on October 20th, 2024 at 6:30pm

Crunchy salad with a few vegetables, tofu marinated in soy sauce, ginger and garlic, and topped with peanuts. Add some chili flakes for a bit of kick.

Straight-forward

Total

15 - 30m / 4 portions

Prep

15 - 30m

Alternatives provided
Why I love this

I also call this one "Old faithful" since it was one of the first meals I ever made myself, way back when at the age of about 11, when I first discovered I loved tofu.

It's delicious, lightning-fast to make, travels well, and nutritious.

Great if...

You don't have a lot of time and want food ASAP

You want a meal that's high in protein

You want something crunchy

To take to a BBQ

You want a meal that travels well

You love ginger and a bit of spice

You love salads

Ingredients

Portions
Yield per portion ~360g
Total yield ~1460g

Vegetables

  • 400g (1 small head)

    Red cabbage

  • 300g (3 1/4 cups)

    Snow peas

  • 200g (2 1/2 carrots)

    Carrots

Tofu and marinade

  • 400g (1 2/3 cups)

    Firm or extra-firm tofu

  • 100mL (1/2 cup)

    Low-sodium soy sauce

    Alternative: Tamari, if you want a gluten-free option
  • 10 - 20g (2 - 4 cm piece)

    Ginger

    To taste
  • 1 - 2 cloves

    Garlic

    To taste
  • 1 pinch

    Chili flakes

    To taste

Toppings

  • 40g (1/4 cup)

    Peanuts

    To taste

Equipment

  • Knives
  • Chopping board
  • Bowl(s)

Instructions

Marinated tofu

  1. 1

    In a bowl, mix in the soy sauce or tamari, grated ginger, and grated/crushed garlic. Add in some chili flakes if you want a bit of spice.

  1. 2

    Cut the tofu into small cubes, and add to the marinade. Make sure all of the tofu is covered. Let sit for at least 10 minutes. The longer you let it sit, the more flavour is absorbed, but it's still super good right away.

The salad

  1. 3

    Wash all vegetables

  1. 4

    Chop or shred the cabbage. Carrots can be cut into matchsticks or grated, or whatever you like. I like matchsticks. Snow peas can be cut or left whole.

  1. 5

    Layer your cabbage, snow peas, and carrots, or mix. Top with the marinated tofu and peanuts right before serving. Add a spash of soy sauce on top if you feel it needs more. Enjoy the deliciousness!

Dietary information

Vegan

This recipe is vegan-friendly! It was created with the love of food, health, and animals in mind. Friends not food 🐮🐥🐷.

Gluten-free

This recipe is gluten-free, or can conveniently be made gluten-free by selecting gluten-free versions of its ingredients.

Dairy-free

This recipe does not contain any dairy products. Whether you have allergies, or are lactose intolerant, or avoid dairy for any reason, ThinkZingy recipes are suitable for you.

Egg-free

This recipe does not contain any eggs. All ThnkZingy recipes are fully plant-based.

No added sugar

This recipe either does not contain any added sugar, or it can be made with alternatives if sweetness is desired but you want to keep it sugar-free.

Oil-free

This recipe does not contain any added oil. ThinkZingy recipes are designed to be whole-food plant-based, and are oil-free as a part of that.

Vegetarian

This recipe is vegetarian. No ThinkZingy recipes contain meat or fish. Anything you find here is for you!

Alternatives for common allergies, intolerances, or dislikes

If you like the look of this recipe but cannot have a soy or peanuts, there are a few things you can change up.

If you cannot eat any nuts, omit them entirely. Or if you are fine with cashews, replace the peanuts with cashews.

As for the tofu, the closest would be to find a non-soy tofu, like a fava bean, split yellow pea, or chickpea tofu. There are also tempeh varieties that are made out of black beans, lentils, or chickpeas.

Alternatively, if you do not want to use any type of tofu, or cannot find suitable soy-free alternatives, you can also make this with mung beans or lentils. I would suggest adding those in right before eating.

Storage and travel
Great as a packed meal
No reheating necessary
Travels well
Great for work
Travel

This salad is pretty sturdy for travel. It's best served fresh and chilled, but great for work, a packed lunch, picnics, or BBQs.

Fridge

This salad will keep for about two to three days in the fridge. Add the marinated tofu and peanuts just before serving.

Meal prepping

You can make a few portions of this salad, but eat them within about two or three days. See the storage notes on how to keep it fresh!

Nutritional information

39.91
33.28
26.8

Macronutrient breakdown

40% Fat

33% Protein

27% Carbohydrates

Per portion (~360g)

27g

Protein

14g

Fat

21g

Carbs

12g

Net carbs

9g

Fibre

300kcal

Energy

Notable Vitamins and Minerals

This recipe features ingredients with the following micronutrients

Vitamins
Vitamin A
Vitamin C
Vitamin K
Vitamin B6
Vitamin E
Minerals
Potassium
Calcium
Magnesium
Phosphorus
Iron
Manganese
Sodium
Zinc
Copper
Selenium

Please note:

Nutritional values depend on the specific ingredients used and portion sizes. There's also natural variation in ingredients. These are estimates for general information. 😛