Tofu Salad

Difficulty: Beginner Prep Time 30 min Cook Time 15 min Total Time 45 mins
Best Season: Suitable throughout the year


Tofu is a great source of protein when you are looking to consume from a plant-based source! Not only are you getting your protein from the tofu product, but it is also found in the chickpeas! Try this delicious fresh salad on a hot summer day to refresh!



Off On

  1. Press the tofu using a cast-iron skillet for 20 to 30 minutes. If you’re short on time, just drain the tofu and gently press it in a kitchen towel or paper towel over the sink. The tofu won’t be as firm this way, but it will still be delicious!

  2. Prepare marinade by whisking together the chili powder, salt, pepper, garlic powder, paprika, and cumin. Add the oil and lime juice and whisk until well combined.

  3. Cut tofu into squares then pour marinade and let it sit for at least 30 mins.

    When ready to cook the tofu, heat oil in a pan over medium-high heat. Once hot, add tofu to the pan. Crisp each side for about 2-3 minutes until browned. Once tofu is finished cooking, turn off heat and add in leftover marinade. Stir until well combined. Let it sit for at least 2 minutes.

  4. In a bowl, mix red bell pepper, red onion, cucumber, garlic, chickpeas, black olives, cooled tofu, and lemon zest.

    Drizzle olive oil, lemon juice and season with salt and black pepper.

    Garnish with fresh parsley and serve cold!


Nutrition Facts

Serving Size

Servings 1

Amount Per Serving
Calories 220kcal
Calories from Fat kcal
% Daily Value *
Total Fat 17.9g28%
Saturated Fat 2.5g13%
Trans Fat g
Cholesterol 0mg
Sodium 33mg2%
Potassium mg
Total Carbohydrate 11g4%
Dietary Fiber 2g8%
Sugars 2g
Protein 6g12%

Vitamin A 103 IU
Vitamin C 41 mg
Calcium 414 mg
Iron 4.4 mg
Vitamin D IU
Vitamin E IU
Vitamin K mcg
Thiamin mg
Riboflavin mg
Niacin mg
Vitamin B6 mg
Folate mcg
Vitamin B12 mcg
Biotin mcg
Pantothenic Acid mg
Phosphorus mg
Iodine g
Magnesium mmol
Zinc mcg
Selenium mg
Copper mg
Manganese mg
Chromium mcg
Molybdenum mg
Chloride mmol

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Average cost of recipe per serving: $1.06

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

Adapted from:

View the Recipe Card from Recipe Club here: ENG | SPA 

Keywords: Tofu ,Red Bell Pepper , Red Onion , Cucumber , Chickpeas, Parsley, Lemon
File under

You may also like...

Leave a Reply

Translate »