Double-Protein Edamame & Crispy Tofu Salad with Sesame-Ginger Drizzle
High-protein edamame and tofu salad with sesame-ginger dressing. 38g protein per serving. Plant-based, meal-prep friendly.
Ingredients
- 14 oz extra-firm tofu, pressed and cubed
- 1.5 cups frozen shelled edamame, thawed
- 4 cups mixed salad greens (spinach and arugula blend)
- 1 medium red bell pepper, thinly sliced
- 1 cup shredded purple cabbage
- 1 cup shredded carrots
- 3 green onions, sliced thin
- 1/4 cup raw unsalted peanuts, roughly chopped
- 2 tbsp sesame seeds (white and black mix)
- 2 tbsp sesame oil
- 3 tbsp rice vinegar
- 1.5 tbsp low-sodium soy sauce
- 1 tbsp grated fresh ginger
- 1 clove garlic, minced
- 1 tsp honey
- 1/4 tsp red pepper flakes
- 2 tbsp neutral oil for cooking tofu
- Sea salt and black pepper to taste
Instructions
- 1
Press your extra-firm tofu between clean kitchen towels or paper towels with a heavy weight on top for 15-20 minutes to remove excess moisture, which helps it crisp up nicely when cooked.
- 2
Cut the pressed tofu into 3/4-inch cubes and season lightly with salt and pepper on all sides.
- 3
Whisk together the sesame oil, rice vinegar, soy sauce, grated ginger, minced garlic, honey, and red pepper flakes in a small bowl until the dressing is well combined and the honey dissolves.
- 4
Heat 2 tablespoons of neutral oil in a large skillet over medium-high heat until it shimmers, about 2 minutes.
- 5
Add the tofu cubes to the hot skillet in a single layer and let them sit undisturbed for 3-4 minutes until the bottom develops a golden-brown crust.
- 6
Gently toss the tofu and continue cooking for another 5-7 minutes, stirring occasionally, until most sides are crispy and light brown.
- 7
Transfer the cooked tofu to a plate lined with paper towels and set aside to cool slightly.
- 8
Toss the thawed edamame into the same skillet (no need to clean it) and cook over medium heat for 3 minutes, stirring occasionally, until they're lightly toasted and fragrant.
- 9
Combine the mixed greens, sliced bell pepper, shredded cabbage, shredded carrots, and sliced green onions in a large salad bowl.
- 10
Add the crispy tofu cubes and toasted edamame to the greens and vegetables.
- 11
Pour the sesame-ginger dressing over the salad and toss everything together until evenly coated, about 1 minute.
- 12
Divide the salad among four bowls or containers and top each serving with chopped peanuts and a sprinkle of sesame seeds just before eating.
- 13
Season each bowl with additional salt and pepper to taste, and serve immediately or refrigerate for meal prep.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Extra-firm tofu | Tempeh, crumbled and pan-fried | Tempeh has a nuttier flavor and firmer texture that some prefer, plus it offers slightly more protein (19g vs 15g per 3.5 oz) and better digestibility due to fermentation. |
| Raw unsalted peanuts | Hemp seeds or sunflower seeds | Hemp seeds add 10g of protein per 3 tablespoons (vs 7g in peanuts) and provide all nine essential amino acids, making the salad a complete protein on its own. |
| Mixed salad greens | Baby kale or spinach (3-4 cups) | Kale and spinach pack more micronutrients, iron, and fiber while holding up better to dressing without wilting, making them ideal for meal prep containers. |
| Sesame oil and rice vinegar dressing | Tahini-based dressing (3 tbsp tahini, 2 tbsp lime juice, 1 tbsp soy sauce, 1 tsp ginger, 2 tbsp water) | Tahini adds 5g of protein per 2 tablespoons and creates a creamier dressing that coats the salad more thoroughly, boosting overall protein to 42g per serving. |
| Frozen shelled edamame | Cooked lentils (1.5 cups, cooled) | Lentils provide 18g of protein per cooked cup and pair beautifully with the sesame-ginger dressing while adding heartier substance and fiber. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 320 |
| Total Fat | 14g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 420mg |
| Carbohydrates | 22g |
| Fiber | 7g |
| Sugar | 5g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
