How long does this keep?

This salad should be eaten immediately after being prepared. If you happen to have leftovers, I would pack it in an airtight container and store in the fridge for up to 2 days. Do note, the tofu coating won’t be the same, but the flavor should still be good!

Can this be cooked on the stovetop?

Yes. I recommend not adding the oil to the tofu when adding the seasoning. Instead, add enough oil to coat the bottom of a skillet and heat appropriately. Place the tofu pieces in the pan and cook for about 5 minutes on each side, or until the pieces are golden before flipping.

Can this be prepared in an air fryer?

I have only tested this recipe in the oven, but it should work in an air fryer as well. I would bake at 400F for 10 minutes, give the tofu a toss and bake for another 5-8 minutes until the outside is golden and crisp. You may need to adjust the cook time based on your personal air fryer, as the effectiveness of the heat and circulation can vary between models. When roasting, do make sure you have used enough oil to help the outside crisp without drying out.

Is there concern for adding this much salt to the water when boiling the tofu?

It might seem like a lot of salt, but this works very similar to how you would salt pasta water. You add a lot to help activate the natural process of osmosis, which will move some of the salt into the tofu (not all). When you drain the tofu, you will then drain the leftover salt in the water.

Lemon Glazed Cucumber Tofu Salad

Description

This lemon glazed cucumber tofu salad uses boiled tofu to help really get all these vibrant summer flavors mingling. Serve over a yogurt sauce and this warm pita for a complete fiber and protein packed meal.

Ingredients

Scale

Tofu Salad

1, 16 oz block extra firm tofu
Kosher salt
1 tbsp tamari
1 tbsp mirin
2 tbsp potato starch
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp coriander
1 tsp light brown sugar
2 tbsp avocado oil
1 English cucumber
1/4 medium red onion, thinly sliced
1/3 cup cilantro leaves, torn
6-10 mint leaves, torn

Lemon Glaze

1/2 tsp red pepper flakes
1 lemon
1 tbsp maple syrup
1/2 tsp dijon mustard
2 tsp extra virgin olive oil

Serving suggestions to hit protein and fiber goals: warm whole wheat pita and this caramelized shallot yogurt dip

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Instructions

Drain the tofu then tear it into 1 inch chunks. Add to a medium sauce pan with 4 cups of water or enough water to cover the tofu to fully submerge then add a generous amount of salt (I used about 1 tbsp).
Bring to a boil and cook for 10 minutes. As you wait, pre-heat the oven to 425F and prepare a baking sheet with parchment paper.
Drain the tofu through a large sieve and rest it over the pot so the tofu can continue draining and cooling for about 5-10 minutes. Pat dry with a clean kitchen towel then transfer the tofu to resealable bag with tamari and mirin, then give it a toss evenly coat and absorb.
To a small bowl combine the potato starch, paprika, garlic, coriander, and brown sugar and mix well. Add the mixture to the tofu along with the oil, then give a gentle shake to evenly coat the tofu (NOTE: you can also marinate and coat the tofu using the same pot with a fitted lid, just make sure to clear it out before using).
Transfer the tofu to the baking tray, leaving space between each piece. Bake on the bottom rack for 20 minutes. Flip the tofu, then bake on the middle rack for 8-10 minutes until golden and crisp around the edges. If the tofu is looking dry before flipping, drizzle the tofu with 1-2 teaspoons of extra oil before baking again.
Prep your veggies. For the cucumber, place the flat of your blade on top and use your other hand to smack the cucumber down its length to crack open. Roughly cut on a bias into 1 inch pieces. Transfer the cucumber to a bowl and sprinkle with a generous pinch of salt. Toss, then set to the side for at least 10 minutes. Discard any water the drains away then pat the cucumber dry.
In a large mixing bowl add the red pepper, lemon zest from. the whole lemon, the juice of 1/2 the lemon, maple syrup, mustard, and oil. Whisk together until emulsified.
Add in the drained cucumbers, onions, cilantro, mint, and tofu then toss to combine. Serve a portion of the tofu with this yogurt sauce and your favorite pita for a complete meal.

Notes

Pair the right ingredients to get more protein. Every gram counts! So pair your tofu with whole grains, veggies, and even the suggested dip for an added 6-10 grams of protein to the main dish.

Boil your tofu. While you can skip this step, I do recommend it if you are looking to add more flavor into your tofu. I boiled my tofu in salted water with some dried shiitake mushrooms to add more umami flavor (the mushrooms are totally optional).

Smash your cucumber. This creates more surface area for sauce to cling onto the cucumber.

Save time. Swap the extra firm tofu for a dense tofu like super firm tofu. This variety doesn’t require any boiling or pressing, so you can use it straight from the package. Then, instead of smashing and draining your cucumber, use a Persian cucumber and thinly slice it and add to the salad as is.

See FAQ for both stove top and air fryer cooking recommendations.

Nutrition

Fiber: 7g
Protein: 24g