Marinated Tofu Salad

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Tofu soaks up the flavors of lemon, cumin and coriander in this marinated tofu salad. The marinade does double duty, combining with tahini to transform into a dressing with a nutty taste and creamy texture.

By
Liv Dansky
Liv Dansky
Liv Dansky
Liv Dansky has worked with Dotdash Meredith since 2019 as a recipe tester and developer and, more recently, as a writer for the commerce team. Her work can be found across brands like Food & Wine, Southern Living, Real Simple, Eating Well, and Serious Eats.
EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Marinated Tofu Salad
Photo: Victor Protasio
Active Time:
25 mins
Total Time:
55 mins
Servings:
4
Nutrition Profile:
Low-Carb Dairy-Free Vegan Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 2 tablespoons extra-virgin olive oil

  • 3 tablespoons fresh lemon juice

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • ¾ teaspoon salt

  • 1 (14 ounce) package extra-firm tofu, patted dry and cubed (3/4-inch)

  • 2 tablespoons tahini

  • 4 cups chopped romaine lettuce

  • 2 cups peeled, seeded and chopped cucumber

  • 2 medium plum tomatoes, seeded and chopped

  • ½ cup finely chopped red onion

Directions

  1. Combine oil, lemon juice, garlic, cumin, coriander and salt in a large zip-top plastic bag. Add tofu; seal the bag and gently shake to combine. Refrigerate for at least 30 minutes or up to 2 hours.

  2. Heat a large nonstick skillet over medium-high heat. Remove the tofu from the marinade using a slotted spoon; reserve the marinade in the bag. Cook the tofu until browned on the bottom, 4 to 5 minutes. Flip and cook until browned on the other side, 4 to 5 minutes.

  3. Pour the reserved marinade into a large bowl. Add tahini and whisk to combine. Add lettuce, cucumber, tomatoes and onion; toss to coat. Top the salad with the warm tofu.

Originally appeared: EatingWell.com, February 2021

Nutrition Facts (per serving)

331 Calories
26g Fat
13g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 2 cups
Calories 331
% Daily Value *
Total Carbohydrate 13g 5%
Dietary Fiber 4g 14%
Total Sugars 5g
Protein 13g 26%
Total Fat 26g 33%
Saturated Fat 4g 20%
Vitamin A 1851IU 37%
Sodium 451mg 20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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