Marinated Tofu Salad is a plant based recipe made with firm tofu pieces that have been marinated in a homemade Greek flavored salad dressing. This high protein vegan salad is so full of flavor that you may have trouble convincing some that it is actually tofu they are eating!
If you are looking for a filling and satisfying lunch salad that is also low carb, then this marinated tofu recipe will definitely fit that bill. This keto friendly salad is only 3 net carbs per serving! It is also very easy to make and portable. It can be stored up to 1 week in your refrigerator, if it lasts that long!
My Tofu History
This recipe came to me via a church camp meeting I attended years ago. I attended a class for a week where we were taught how to do vegan cooking. The first bite I took of this marinated tofu salad, I knew it was a keeper. It hasn't steered me wrong. I have been making it for over 30 years now and everyone I have shared this with always asks for the recipe!
I love everything about this marinade and this salad. You basically marinate the tofu, then assemble the salad with whatever veggies you may have on hand. Often times we will use cucumber, which is probably my favorite, but I didn't have any when I made the recipe for this post.
How to make this Salad Recipe
It all starts with a good firm brick of tofu. Then, you will want either fresh (preferred) or dried herbs, lemon juice, and olive oil to make the marinade.
The one thing you will want to do is make sure you have pressed your tofu well before you cube it to marinate it. You want to be sure you have gotten all the water out.
I always cut my block in half to make it thinner, then I weight it down between a good thickness of paper towels. When it comes to weighing it down, I use one of my heavier dinner plates.
When it comes to marinating the tofu for this salad recipe, you will want to let it sit for at least 30 minutes before consuming. It doesn't take long for the flavor to permeate the tofu.
Low Carb Vegan Recipe
Another thing that I love about this marinated tofu salad recipe is that it is only 3 net carbs per serving! If I want 2 servings, I can still have a very low carb meal on my plate. And, it is highly likely I will eat at least 2 servings in one sitting!
This has become one of my most favorite plant based recipes that is also low carb. I crave the marinated tofu so much! If you're a tofu fan, then this is a must try recipe. If you're not a tofu fan, then I think this is a good starter recipe to try. I feel the marinade makes this tofu take on a flavor of cheese, similar to mozzarella. If you do try it, I would love to have you come back and let me know what you thought!
Marinated Tofu Salad
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- ⅓ cup olive oil
- ¼ cup lemon juice fresh squeezed
- 1 teaspoon dried basil
- ¼ teaspoon ground cumin
- ½ teaspoon dried oregano
- 2 teaspoon sea salt
- 1 lb cubed firm tofu
- 8 cups arugula
- 3 small tomatoes quartered
- ½ cup red onion thinly sliced
- Mix together olive oil thru salt.
- Pour over top of cubed tofu and let sit in refrigerator up to 30 minutes or longer.
- To assemble salad, use your choice of veggies and layer on a plate or in a bowl.
- Top with about ⅓ cup tofu mixture.
Hi, dear Shelby, I made something very similar to this: tofu in a Greek style pasta salad. I was surprised to find out how good it was. I added a little high-quality dried dill to my pasta and tofu salad. The dill is good with the tofu. I am glad I am not the only one using tofu in uncooked salads.
Shelby Law Ruttan
Hello Vickie! I love that you use dill, that is a great idea with a different flavor profile. Thank you for sharing!