Tofu & Beans Salad

Fresh and Protein-Packed Tofu & Beans Salad Delight

Prep Time 20 mins min
Cook Time 4 mins min
Serving Size 4
Recipe Type Hob

Imagine a bowl brimming with vibrant colors—golden-crisp tofu cubes nestled among tender beans, juicy tomatoes, and crisp greens. Each bite is a perfect harmony of flavors, with a zesty lemon dressing tying it all together. A salad that’s not just wholesome but feels like a comforting, nourishing hug for your soul.

Ingredients

For the Salad:

400g firm tofu (cut into thick slices)
½ cup cooked kidney beans (rinsed and drained)
½ cup cooked cow-peas beans (rinsed and drained)
2 tbsp fresh dill (finely chopped)
2 cups of mixed greens (assorted lettuce)
1/2 cup cherry tomatoes (halved)
1 cucumber (diced)
1 small red onion (thinly sliced)

For the Marinade (Tofu):

2 tbsp olive oil
1 tbsp lemon juice
1 tbsp soy sauce (low sodium, optional)
2 cloves of garlic (minced)
1/2 tsp smoked paprika
1/4 tsp black pepper

For the Dressing:

3 tbsp olive oil
2 tbsp orange juice
1 tsp dijon mustard
1 tsp honey or maple syrup (optional)
Salt and pepper to taste

Method

In a bowl, mix olive oil, lemon juice, soy sauce, minced garlic, smoked paprika, and black pepper.
Add the tofu slices to the marinade and gently toss to coat. Let it sit for at least 15-20 minutes.
Heat a grill pan or regular pan over medium heat. Lightly grease it with olive oil. Grill the tofu for 3-4 minutes on each side until golden brown and slightly crisp. Remove and set aside.
Whisk together olive oil, orange juice, Dijon mustard, Chopped dill, honey (if using), salt, and pepper in a small bowl.
In a large salad bowl, combine mixed greens, kidney beans, cow-peas, cherry tomatoes, cucumber, and red onion.
Add the grilled tofu on top.
Sprinkle the chopped dill generously over the salad.
Drizzle the dressing over the salad just before serving.
Toss gently to combine or serve the dressing on the side for individual portions.

Did you know?

Did you know dill, or Sowa, has been a star in Indian kitchens for centuries? From the 15th-century Nimmatnama to Goan Shepuche Pole, this nutrient-rich herb shines in dishes across India—whether it’s in spiced lentils, kadhi, or paired with fenugreek. A true culinary gem!

Find out more about the history and tradition of the dish

In India, ragi has been found in archaeological excavations dating back to 1800 BC, and has been associated with honouring poets with a concoction of ragi, milk, and honey.

Read

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