Layered Tofu Salad

Healthy Layered Tofu Salad Recipe with Bean Sprouts and Tuna

Preparation time: 30 minutes | Cooking time: 0 minutes | Servings: 8

Introduction

Layered Tofu Salad is a refreshing and nutritious dish that is perfect for a light lunch or dinner. This salad is packed with fresh vegetables, protein-rich tofu, and a flavorful soy sauce dressing that ties everything together.

History

Layered Tofu Salad is a modern twist on traditional Asian salads that often feature tofu as a main ingredient. Tofu, also known as bean curd, has been a staple in Asian cuisine for centuries and is loved for its versatility and health benefits.

Ingredients

1.5 gallons of shredded iceberg lettuce (2 large heads)
3 medium red onions, thinly sliced (1 lb / 454 g / 8 oz)
3 qt of bean sprouts (2.84 liters / 48 oz / 1.36 kg)
9 medium tomatoes, cubed (0.5 inch cubes / 2 lb / 907 g / 14 oz)
3 lb of silken tofu, cubed (0.5 inch cubes / 1.36 kg)
1 lb of canned red salmon or light tuna (8 oz / 227 g)
3 cups of watercress, cut into 1 inch pieces (optional)
warm soy sauce dressing
1 cup of soy sauce
0.75 cup of soybean oil
1.5 cups of minced green onions
9 cloves of garlic, mashed
1.5 tsp of sugar
0.75 tsp of bottled hot pepper sauce

How to prepare

For buffet service, layer the salad ingredients in the order listed in a large shallow bowl or serving platter. Just before serving, heat the ingredients for the Warm Soy Sauce Dressing. Toss the salad and serve. For table service, toss the salad and serve about 2 cups per serving. Garnish with your choice of cherry tomatoes, sliced red onions, sweet red or yellow peppers, sugar pea pods, or sliced cucumbers.

Variations

Add cooked shrimp or chicken for an extra protein boost.
Use different types of lettuce or greens like spinach or arugula.
Experiment with different dressings like a sesame ginger dressing or a peanut sauce.

Cooking Tips & Tricks

Be sure to cube the tofu and tomatoes into uniform pieces for a visually appealing presentation.

- If you prefer a vegetarian version, you can omit the canned tuna and add more tofu or other protein sources like edamame or chickpeas.

- Feel free to customize the salad with your favorite vegetables or add-ins like avocado, bell peppers, or nuts.

Serving Suggestions

Layered Tofu Salad can be served as a main dish or as a side dish alongside grilled meats or seafood. It pairs well with a side of steamed rice or quinoa.

Cooking Techniques

Layered Tofu Salad is a no-cook recipe that simply requires assembling the ingredients in layers and tossing with the warm soy sauce dressing before serving.

Ingredient Substitutions

If you don't have silken tofu, you can use firm tofu or even tempeh as a substitute.

- You can use any type of lettuce or greens in place of iceberg lettuce.

- Feel free to swap out the red onions for shallots or scallions.

Make Ahead Tips

You can prepare the ingredients for Layered Tofu Salad ahead of time and assemble the salad just before serving to keep it fresh and crisp.

Presentation Ideas

Layered Tofu Salad looks beautiful when served in a large glass bowl or on a platter, allowing the layers of colorful vegetables and tofu to shine through.

Pairing Recommendations

Layered Tofu Salad pairs well with a light and crisp white wine like a Sauvignon Blanc or a sparkling water with a splash of citrus.

Storage and Reheating Instructions

Layered Tofu Salad is best enjoyed fresh, but any leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Be sure to toss the salad well before serving again.

Nutrition Information

Calories per serving

Each serving of Layered Tofu Salad contains approximately 300 calories.

Carbohydrates

Each serving of Layered Tofu Salad contains approximately 25 grams of carbohydrates.

Fats

Each serving of Layered Tofu Salad contains approximately 15 grams of fats.

Proteins

Each serving of Layered Tofu Salad contains approximately 20 grams of proteins.

Vitamins and minerals

Layered Tofu Salad is rich in vitamins and minerals, including vitamin C, vitamin K, potassium, and iron.

Alergens

This recipe contains soy and fish (tuna), which may be allergens for some individuals.

Summary

Layered Tofu Salad is a well-balanced dish that provides a good mix of carbohydrates, fats, and proteins, along with essential vitamins and minerals.

Summary

Layered Tofu Salad is a delicious and nutritious dish that is perfect for a light and refreshing meal. Packed with fresh vegetables, protein-rich tofu, and a flavorful soy sauce dressing, this salad is sure to become a new favorite in your recipe rotation.

How did I get this recipe?

The first time I saw this recipe, I was captivated by its simplicity. It was a warm summer day, and I was visiting my friend Sarah's house for a potluck. As we all gathered around the table, I noticed a beautiful layered tofu salad sitting in the center. The colors were vibrant, and the layers were perfectly arranged. I couldn't resist asking Sarah for the recipe.

She smiled and handed me a handwritten card with the recipe on it. It was a family recipe that had been passed down for generations. Sarah explained that her grandmother had learned it from a friend many years ago and had since made it a staple at their family gatherings.

I was intrigued by the idea of using tofu as the main ingredient in a salad. I had never been a huge fan of tofu, but Sarah assured me that this recipe would change my mind. She walked me through the steps, explaining how to marinate the tofu in a flavorful dressing and layer it with crisp vegetables and herbs.

I couldn't wait to try it out for myself. When I got home, I gathered all the ingredients and set to work. I marinated the tofu in a mixture of soy sauce, sesame oil, and rice vinegar, letting it soak up all the flavors. I chopped up fresh cucumbers, bell peppers, and scallions, layering them on top of the tofu in a glass dish.

As I arranged the salad, I couldn't help but think about all the recipes I had learned over the years. My own grandmother had been a wonderful cook, and she had passed down many of her recipes to me. I remembered the time she had taught me how to make her famous meatloaf, patiently guiding me through each step until it turned out just right.

I also thought about the recipes I had picked up from friends, like Sarah's family recipe for layered tofu salad. Cooking had always been a way for me to connect with others, to share stories and traditions through food.

When the salad was finally ready, I took a bite and was instantly transported back to that warm summer day at Sarah's house. The tofu was silky and flavorful, the vegetables crisp and refreshing. It was a perfect balance of textures and flavors, a true celebration of summer produce.

Since then, I have made this layered tofu salad countless times, each time adding my own twist to the recipe. Sometimes I swap out the vegetables for whatever is in season, or add extra herbs and spices for a more complex flavor profile. But no matter how I make it, the salad always brings me back to that first time I saw it at Sarah's house.

As I sit here now, writing out the recipe for my grandchildren to enjoy, I can't help but feel grateful for all the recipes I have learned over the years. Each one has a story behind it, a memory attached to it that makes it special. Cooking is more than just following a set of instructions – it's a way to connect with others, to pass down traditions, and to create new memories for generations to come.

So here it is, my recipe for layered tofu salad. May it bring you as much joy and connection as it has brought me over the years. And remember, a little bit of love and history goes a long way in the kitchen. Enjoy!