Creamy Cucumber Tofu Salad Recipe
Creamy Tofu Cucumber Salad combines crispy tofu, refreshing cucumber, grated carrot, quinoa, and edamame for 30 g of plant protein per serving—all without oil.
Servings: 5 servings
Calories: 333kcal
Equipment
- Oven or air-fryer
- Large baking sheet
Ingredients
For the tofu:
- 16 ounces super firm tofu or pressed extra firm tofu
- 1 ½ tablespoon tamari or soy sauce, or coconut aminos (preferably low sodium)
- 1 ½ tablespoons lime juice or rice vinegar
- ¾ teaspoon smoked paprika or
- ¾ teaspoon garlic powder
- 1 ½ teaspoons tabasco or hot sauce
For the dressing:
- 1 cup unsweetened Greek-style yogurt or yogurt (see notes)
- 1 teaspoon flaxseed meal or tahini (optional)
- 1 ½ tablespoons tamari or soy sauce, or coconut aminos (preferably low sodium)
- 1 tablespoon lime juice or rice vinegar (plus more to taste)
- 1 teaspoon date syrup or maple syrup (or to taste)
- ½ teaspoon Tabasco or hot sauce (plus more to taste)
Salad ingredients:
- 1 cup cooked quinoa (about ⅓ cup dry)
- 2 cups shelled frozen edamame thawed in a sieve under running water
- 1 large English cucumber thinly sliced
- 1 medium carrot grated (about 1 cup-optional)
- 1 small red onion quartered and thinly sliced (optional)
- 2 large green onions thinly sliced
- 1 tablespoon sesame seeds (optional)
Instructions
- Prepare the Tofu: Preheat the air fryer to 375°F or the oven to 400°F before preparing the tofu.Tear it into bite‑sized chunks with your hands or cut it into 1-inch cubes.Whisk the low‑sodium tamari, lime juice, smoked paprika, garlic powder, and hot sauce. Toss the tofu in the marinade. Optional: add a drizzle of olive oil.
- Cook the Tofu:Air fry at 375°F for 12 to 15 minutes, shaking halfway, until lightly crisp. Or bake at 400°F for 20 to 25 minutes on a parchment‑lined or ceramic baking dish, flipping once.
- Cook the quinoa according to the directions on the packet if using dry.
- Mix the marinade: Make the dressing by whisking together Greek‑style yogurt, flaxseed meal, tamari, lime juice, date syrup, and hot sauce if desired. Adjust lime juice and sweetener to taste. Add water as needed to thin, or more flaxseed if the dressing is too thin.
- Combine the cooked tofu, quinoa, edamame, cucumber, carrot, red and green onions, and sesame seeds in a large bowl. Mix with the dressing. Or top with tofu just before serving if you want it to stay crisp.
Notes
Many of the same ingredients are used in both the tofu marinade and the dressing, but I listed them separately to make the recipe easier to follow.
Flaxseed meal or tahini helps make the dressing creamier. If your yogurt is on the thinner side, you may need to add a bit more to achieve the right consistency.
Nutrition
Calories: 333kcal | Carbohydrates: 28g | Protein: 28g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 432mg | Potassium: 745mg | Fiber: 8g | Sugar: 6g | Vitamin A: 2357IU | Vitamin C: 9mg | Calcium: 162mg | Iron: 4mg
