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Tofu Salad

Updated on November 23, 2014

Tofu Salad with Tomatoes, Sprouts and Watercress

This tofu salad recipe can be used as a simple side dish or as the main dish for a light lunch or supper. It's tasty and healthy. It is also perfect for vegetarians and it is a nice change of pace for the meat eaters. Your body will thank you for indulging in this tofu salad with tomatoes, sprouts and watercress.

Prep time: 15 min
Ready in: 15 min
Yields: 2


  • 2 Tbsp salad oil
  • 1 clove garlic minced
  • 1/2 cup soy sauce (low sodium)
  • 1 block (20 ox) firm tofu drained and cubed
  • 1 large tomato (diced ) OR cherry tomatoes (quartered)
  • 1 pkg bean sprouts (12 oz)
  • 1 bunch watercress cut in 1 1/2" pieces
  • 1/4 cup green onion chopped


  1. Follow the simple steps below.

Step 1 - First Prepare the Sauce

Combine garlic and oil in a small skillet on the stovetop. Cook on medium heat until garlic is lightly and evenly browned. Cool.

Note: When the mixture has cooled, add soy sauce. Set aside.

The sauce is crucial to this recipe, but the toppings for this tofu salad are versatile. If you're missing a topping ingredient, substitute another of your choice or leave it out all together.

I didn't have sprouts today so I made the recipe without them. Still just as tasty. :)

Cubed Tofu for Tofu Salad
Cubed Tofu for Tofu Salad

Step 2 - Tofu Salad Recipe

Cube the Tofu

Slice tofu into chunky cubes.

Wash tomatoes, green onion, sprouts and watercress thoroughly.

Cut cherry tomatoes into quarters, dice the green onion and trim the watercress to approximately 1 1/2" lengths.

(Photo credit Pam Irie)

Let's Talk Tofu.... - a Poll

Which type of tofu do you prefer?

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Tofu Salad
Tofu Salad

Final Step - Layer Tofu Salad Ingredients


On a large platter, layer the tofu, tomato, onion, sprouts, watercress and the green onion. Just before serving, pour soy sauce dressing over the salad. Your tofu salad is ready to serve, so dig in!

(Photo credit Pam Irie)

5 stars from 1 rating of Tasty Tofu will Tickle Your Tastebuds!

Another Delicious Version of Tofu Salad

Have you cooked with tofu before?

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