Miso-Marinated Tofu Salad with Sesame Dressing
This Miso-Marinated Tofu Salad with Sesame Dressing is a vibrant and nourishing dish inspired by Japanese flavors. The creamy richness of the miso marinade infuses the tofu with umami depth, while the crisp, colorful vegetables add freshness and crunch. The sesame dressing brings balance with its nutty aroma and slight sweetness, making this an irresistible, wholesome meal.
Equipment
- Mixing bowl
- Whisk
- Non-stick skillet
- Knife
- Cutting board
Ingredients
For the Miso-Marinated Tofu:
- 14 oz extra-firm tofu pressed and cut into ½-inch cubes
- 2 tbsp white miso paste for umami depth
- 1 tbsp soy sauce low sodium preferred
- 1 tbsp mirin for slight sweetness
- 1 tsp toasted sesame oil
- 1 tsp grated ginger freshly grated preferred
- 2 tsp rice vinegar for balance
For the Salad:
- 4 cups mixed greens e.g., baby spinach, arugula, romaine
- 1 cup carrot julienned
- 1 cup cucumber sliced thin
- 1 medium ripe avocado sliced
- 1 tbsp black sesame seeds for garnish
- 1 tbsp white sesame seeds for garnish
For the Sesame Dressing:
- 3 tbsp tahini or sesame paste
- 1 tbsp soy sauce low sodium preferred
- 1 tbsp honey or maple syrup for vegan option
- 2 tbsp rice vinegar
- 1 tsp grated garlic freshly grated preferred
- 1 tbsp water adjust for desired consistency
Instructions
- Marinate the Tofu: In a bowl, whisk together miso paste, soy sauce, mirin, sesame oil, grated ginger, and rice vinegar. Add tofu cubes and coat evenly. Let it marinate for at least 45 minutes for best flavor.
- Prepare the Dressing: In a small bowl, whisk together tahini, soy sauce, honey, rice vinegar, garlic, and water until smooth. Adjust consistency by adding more water if needed.
- Cook the Tofu: In a non-stick skillet over medium heat, sear the marinated tofu for 3–4 minutes on each side until golden brown and slightly crispy.
- Assemble the Salad: Arrange the mixed greens, julienned carrots, sliced cucumber, and avocado in bowls. Top with the golden miso-marinated tofu cubes.
- Garnish and Serve: Drizzle with sesame dressing and sprinkle with sesame seeds. Serve immediately.
Notes
- For extra flavor, marinate the tofu overnight.
- If preferred, air-fry the tofu at 375°F (190°C) for 15 minutes for a crispier texture.
Nutrition
Calories: 305kcalCarbohydrates: 24gProtein: 14gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 9gSodium: 957mgPotassium: 728mgFiber: 6gSugar: 9gVitamin A: 5913IUVitamin C: 18mgCalcium: 121mgIron: 3mg
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