Asian Crunch Salad with Tofu

Name: Asian Crunch Salad with Tofu
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 cup cabbage (mixed, shredded); ½ cup red bell pepper (thinly sliced); ½ cup cucumber (chopped); ¼ cup green onions (thinly sliced); ¼ cup cilantro (chopped); ¼ cup mint (chopped); 2 tbsp peanuts (roughly chopped); 1 tsp sesame seeds (for garnish); ½ block tofu ((6 oz) firm, pressed and cut into cubes); 1 tsp olive oil; 1 tsp soy sauce (low-sodium); ½ tsp garlic powder; ½ tsp cornstarch (for crispiness); 1 tbsp tahini; 2 tsp soy sauce (low-sodium); 1 tbsp lime juice; 1 tbsp rice vinegar; 1 tsp garlic (minced); 2 tbsp water (to thin, adjust as needed)

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This Asian Crunch Salad with Tofu is a vibrant mix of crisp vegetables, crunchy peanuts, and golden crispy tofu, all tossed in a creamy tahini-lime dressing. Packed with plant-based protein, fibre, and heart-healthy ingredients, it makes for a refreshing and nutritious meal!

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Preparation Level 30 Minutes or Less, Quick & Easy

Servings 2

Preparation 15

Cook 15

Total 30

Why Diabetes Friendly?

High in Fibre: Cabbage, bell peppers, and cucumbers provide fibre, slowing digestion and stabilizing blood sugar.
Low Glycemic Load: Non-starchy vegetables and plant-based protein help prevent blood sugar spikes.
Healthy Fats: Tahini, peanuts, and sesame seeds add healthy fats, which improve insulin sensitivity.
Low-Sodium Alternative: Using low-sodium soy sauce helps keep sodium intake in check for heart health.

Equipment

▢
mixing bowls
▢
Non-stick pan

Ingredients

For the Salad:

▢ cabbage (mixed, shredded) 1 cup
▢ red bell pepper (thinly sliced) ½ cup
▢ cucumber (chopped) ½ cup
▢ green onions (thinly sliced) ¼ cup
▢ cilantro (chopped) ¼ cup
▢ mint (chopped) ¼ cup
▢ peanuts (roughly chopped) 2 tbsp
▢ sesame seeds (for garnish) 1 tsp

For the Crispy Tofu:

▢ tofu ((6 oz) firm, pressed and cut into cubes) ½ block
▢ olive oil 1 tsp
▢ soy sauce (low-sodium) 1 tsp
▢ garlic powder ½ tsp
▢ cornstarch (for crispiness) ½ tsp

For the Dressing:

Cooking Tips

For Extra Crunchy Tofu: Press the tofu well before cooking and avoid overcrowding the pan so it crisps up evenly.
Evenly Coated Dressing: Whisk the dressing thoroughly and adjust thickness with water as needed for a smooth pour.
Customize the Flavour: Add a touch of sriracha or chili flakes for some heat or swap tahini for peanut butter for a nuttier taste.
Nut-Free Option: Replace peanuts with toasted sunflower seeds or pumpkin seeds for a crunchy alternative.
Meal Prep Friendly: Store the salad ingredients separately from the dressing and tofu to keep everything fresh for up to 3 days.

Instructions

Place tofu cubes in a single layer on a clean kitchen towel or paper towels. Cover with another layer of paper towels, then place a heavy object (such as a plate with a can or a small skillet) on top. Let it sit for 15-30 minutes to remove excess water.
½ block tofu
To a mixing bowl, add the tofu and toss with olive oil, soy sauce, garlic powder, and cornstarch.
1 tsp olive oil, 1 tsp soy sauce, ½ tsp garlic powder, ½ tsp cornstarch
Heat a non-stick pan over medium heat and cook the tofu for 8-10 minutes, flipping occasionally, until golden and crispy. Set aside.
Whisk together all dressing ingredients in a small bowl. Adjust to taste.
1 tbsp tahini, 2 tsp soy sauce, 1 tbsp lime juice, 1 tbsp rice vinegar, 1 tsp garlic, 2 tbsp water
In a large bowl, combine shredded cabbage, bell pepper, cucumber, green onions, cilantro, mint and nuts.
1 cup cabbage, ½ cup red bell pepper, ½ cup cucumber, ¼ cup green onions, ¼ cup cilantro, ¼ cup mint, 2 tbsp peanuts
Add the crispy tofu and drizzle the dressing over the salad. Toss well to combine.
Garnish with sesame seeds and serve immediately!
1 tsp sesame seeds

FAQ

Can I bake or air-fry the tofu instead of pan-frying?
Yes! Bake at 400°F (200°C) for 20-25 minutes, flipping halfway, or air-fry at 375°F (190°C) for 12-15 minutes.
Can I make this salad ahead of time?
Yes, but keep the dressing and tofu separate until just before serving to maintain freshness and crunch.
Is this salad gluten-free?
Yes, if you use gluten-free soy sauce (tamari or coconut aminos) instead of regular soy sauce.
Can I use another protein instead of tofu?
Absolutely! Try grilled tempeh, edamame, chickpeas, or even shredded chicken for variation.
How do I store leftovers?
Store each component separately in airtight containers in the fridge. The dressing lasts up to 5 days, while the salad stays fresh for 3 days.

Nutrition

Per serving

Calories: 241.3kcal

Carbohydrates: 14.8g

Fiber: 5g

Sugar: 3.9g

Fat: 15.5g

Saturated Fat: 2.1g

Trans Fat:

Protein: 14.1g

Nutrition Facts

Asian Crunch Salad with Tofu

Serving Size

2 cups

Amount per Serving

Calories

241.3

% Daily Value*

Fat

15.5

Saturated Fat

2.1

Sodium

293.3

Potassium

424.1

Carbohydrates

14.8

Fiber

Sugar

3.9

Protein

14.1

Vitamin C

69.3

Calcium

190.1

Iron

Magnesium

56.6

Zinc

1.1

* Percent Daily Values are based on a 2000 calorie diet.

Asian Crunch Salad with Tofu

Why Diabetes Friendly?

Equipment

Ingredients

For the Salad:

For the Crispy Tofu:

For the Dressing:

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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