Delicious Vietnamese Tofu Salad | Healthy Recipe
Welcome to my Vietnamese Tofu Salad recipe, an easy and delicious dish that will take your taste buds on a journey to Vietnam. As a chef with a passion for Asian cuisine, I’ve developed this recipe to satisfy both vegetarians and meat eaters. The dish is packed with protein and fresh vegetables. The combination of ingredients creates a perfect balance of sweet, sour, salty, and spicy flavors.
The recipe calls for firm tofu, which is a great source of plant-based protein. It’s also gluten-free and low in calories. The salad is made with vermicelli noodles, bean sprouts, spring onions, mange-touts peas, cucumber, and fresh coriander leaves. These vegetables are high in vitamins and minerals which makes this salad a perfect healthy option.
When it comes to the dressing, I’ve used brown sugar, soy sauce, lime juice, rice vinegar, sesame oil, chili pepper flakes and olive oil. Together they make the perfect balance of flavors that create an umami masterpiece that’s sure to please everyone at your table.
Whether you’re looking for an easy Vietnamese salad for lunch or dinner, or simply craving some authentic flavors from Southeast Asia; this Vietnamese Tofu Salad is ideal for any occasion. So grab your apron and let’s get cooking!
Why You’ll Love This Recipe
Close your eyes for a minute and imagine the perfect meal. Picture something tasty, filling, and packed with healthy ingredients that will leave you feeling satisfied and energized. That’s exactly what you’ll get with this Vietnamese Tofu Salad Recipe! Trust me; your taste buds will thank you.
If you’re a fan of Asian cuisine, you’ll love this salad. It’s an irresistible mix of tangy, sweet, and savory flavors that come from fresh coriander leaves, soy sauce, red chilies, and lime juice. The crunchy texture of the bean sprouts, spring onions, mange-touts peas, and cucumber complements the softness of the tofu perfectly. Plus, it’s all sitting on a bed of delicious Vietnamese vermicelli noodles!
This salad is not only incredibly delicious but also gluten-free and vegan! So if you’re looking for a dish that won’t interfere with your dietary preferences, this recipe is perfect for you. Whether you’re hosting friends over or just looking to make a healthy lunch or dinner for yourself, this salad hits all the right notes.
There’s no better way to introduce yourself to Vietnamese cuisine than with this tofu salad recipe. It’s easy to make, quick and will undoubtedly become your go-to dish in no time! So why not give it a try? Trust us; your taste buds won’t regret it!
Ingredient List
Before starting to make this Vietnamese Tofu Salad, let’s get started with the ingredient list. This recipe calls for a range of fresh vegetables and Asian pantry staples. Be sure to check that you have all of the ingredients before getting started.
Vegetables and Tofu
- 200g firm tofu, drained and pressed
- 1 medium-sized cucumber, chopped thin
- 2 handfuls of bean sprouts
- 1 small bunch of spring onions
- 100g of mange-touts peas
- 1 medium-sized carrot, grated or spiralized
Noodles and Dressing
- 200g of Vermicelli noodles, cooked according to package instructions
- 3 tbsp of Vegetable oil
- A handful of fresh coriander leaves, finely chopped
- A handful of fresh mint and cilantro, coarsely chopped
- A few crispy sesame tofu strips (optional)
Vietnamese Dressing
- 4 tbsp of Rice vinegar or apple cider vinegar
- 2 tbsp of Soy sauce or tamari (gluten-free)
- Juice of 1 lime
- 1 tablespoon of Brown sugar or maple syrup
- 1 small red chili, deseeded and thinly sliced
- 2 garlic cloves, minced
When shopping for Vietnamese salad ingredients, you may want to choose organic produce to ensure maximum freshness and minimize exposure to toxins.
The Recipe How-To
Now it’s time to dive into the recipe! This Vietnamese Tofu Salad Recipe is easy-to-follow, and you will have a delicious salad on your plate in less than 30 minutes.
Ingredients:
- Spring onions (3), chopped thinly
- Fresh coriander leaves, chopped
- Red chilies (1 or 2), chopped
- Olive oil (4 tbsp), divided into 2 tbsp x 2 tbsp
- Firm tofu (400g), drained and cut into bite-sized cubes
- Mange-touts peas (150g)
- Bean sprouts (200g)
- Cucumber (1), quartered and sliced thinly
- Rice noodles (500g)
- Vietnamese sauce:
- Soy sauce (3 tbsp)
- Rice vinegar (1 tbsp)
- Brown sugar (1/2 tsp)
- Lime juice (3 tbsp)
- Sesame oil (1 tbsp)
- Red chili (1), deseeded and chopped finely
Instructions
Step 1: Prepare the tofu
- Preheat the oven to 200°C/180°C fan.
- Mix spring onions, fresh coriander leaves, and red chilies in a bowl.
- Heat 2 tablespoons of olive oil in a large skillet over medium heat.
- Add tofu cubes and cook for 6-7 minutes until golden brown on all sides.
- Transfer them onto a baking sheet and coat with the remaining olive oil.
- Bake for an additional 10 minutes or until crispy.
Step 2: Prepare the vegetables
- Bring a pot of water to boil. Cook the rice noodles according to package instructions.
- Drain and rinse them with cold water, set aside.
- Mix soy sauce, rice vinegar, brown sugar, lime juice, sesame oil, and red chili altogether to make the Vietnamese sauce.
- In a highly preheated skillet, add 1 tbsp of olive oil, mange-touts peas, bean sprouts and cucumber into the skillet. Briefly stir-fry for two minutes until the vegetables are slightly soft.
- Add in the Vietnamese sauce and mix the vegetables evenly.
Step 3: Assemble
- Arrange rice noodles on a serving dish.
- Top with the stir-fried vegetables mixture with tofu cubes on top.
- Garnish with some fresh coriander leaves and sesame seeds to add an extra crunch of texture.
Conclusion
This Vietnamese Tofu Salad Recipe is a delicious way to incorporate more plant-based options into your diet effortlessly. The crispy sesame tofu coupled up with an array of healthy vegetables that are tossed in a tangy and savory homemade Vietnamese dressing is hard to resist! Enjoy it as an appetizer or enjoy it as a main meal but make sure you savour every bite of it!
Substitutions and Variations
Want to make some changes to the recipe or try different flavors? No worries! Here are some substitution and variation ideas that will help you mix and match your favorite ingredients:
– Want a gluten-free option? Use tamari instead of regular soy sauce. Tamari is a wheat-free soy sauce that has a richer flavor than regular soy sauce.
– Not a fan of red chilies? You can swap them with green chilies, jalapeños, or any other chili pepper you like. Or omit the chilies altogether if you prefer a milder taste.
– Looking for a vegan option? Simply omit the fish sauce or substitute it with soy sauce. Fish sauce adds umami flavor to the dish, but soy sauce can be a great alternative.
– Want more protein in your salad? Add grilled chicken, beef, shrimp, or even boiled eggs. The salad dressing works well with any protein option.
– Not a fan of tofu? Try replacing the tofu with crispy sesame chicken or beef. The same salad dressing works well with meat options too.
– Want more veggies in your salad? Add chopped bell peppers, shredded carrots or zucchini, edamame beans, sliced radishes, or any other veggies that you like.
– Prefer a warm noodle salad? Swap the vermicelli noodles for cooked rice noodles and toss all the ingredients in a pan over medium heat until they are heated through. This warm salad version is perfect for colder weather!
With these substitution and variation ideas, you can customize the Vietnamese tofu salad to suit your taste buds and dietary needs. So don’t be afraid to experiment with different ingredients and flavors!
Serving and Pairing
As a chef who specializes in Vietnamese and Asian cuisine, I know how important it is to not only create delicious dishes but also to serve them in a way that complements the flavors and textures of the meal. This Vietnamese Tofu Salad is no exception, and there are many ways you can serve and pair it to bring out the best in the dish.
One great option is to serve the Vietnamese Tofu Salad as a side dish to a larger meal. It pairs particularly well with grilled meats like beef, chicken or lemongrass flavored tofu. The fresh and crunchy ingredients in the salad elevate the flavors of the main course, while the tofu provides a satisfying protein element.
Another way to enjoy this dish is as a light lunch or dinner. Simply serve the salad on its own or with some rice noodles, and you’ve got a satisfying yet healthy meal ready to go. The salad dressing is tangy and refreshing, making it perfect for warm summer days or when you’re looking for something light but still filling.
For those who are vegetarian or vegan, this Vietnamese Tofu Salad is an excellent option for a flavorful and nutrient-packed meal. You could even pair it with some vegan fish sauce or peanut sauce for added flavor.
Lastly, this salad is also versatile when it comes to what beverages to pair it with. A refreshing iced tea would be a great choice, especially if you’re enjoying it on a hot day. For those who prefer something stronger, try pairing it with a crisp Vietnamese lager or a spicy Bloody Mary.
Overall, there are many ways you can serve and pair this Vietnamese Tofu Salad to make it work for your taste preferences and dietary needs. With its fresh ingredients and bright flavors, it’s sure to be a hit no matter how you decide to enjoy it!
Make-Ahead, Storing and Reheating
It’s always a bonus when we can prepare meals in advance or save leftovers for the next day. This Vietnamese tofu salad is a great candidate for both!
To make it ahead, prepare all the ingredients as instructed and store them separately in airtight containers in the refrigerator. Don’t assemble the salad until you’re ready to eat, as the dressing will make things soggy over time. The crispy sesame tofu can be stored separately in the refrigerator for up to 2 days.
If you have leftovers, don’t worry! This salad stores well in an airtight container in the refrigerator for up to 3 days. I recommend separating the dressing from the rest of the salad to keep things fresh. If the noodles soak up too much of the liquid, just add a splash of lime juice or vinegar and toss everything together.
When reheating leftovers, keep in mind that this is a cold noodle salad and reheating will significantly change the texture and flavor of the dish. For best results, enjoy it cold straight out of the fridge.
Overall, this dish is a low-maintenance recipe that lends itself well to meal prepping and leftover storage. So go ahead and make it in advance–sometimes it’s nice to take a break from cooking!
Tips for Perfect Results
Are you looking to create the most delicious and authentic Vietnamese tofu salad? Here are some tips to make sure that your dish comes out perfectly every time.
1. Press Your Tofu:
Before you start preparing your tofu, it’s important to press all the excess water from it. This will help your tofu absorb more flavor and give it a firmer texture. Use a tofu press or wrap the block of tofu in paper towels, place it on a plate, and weigh down with heavy cans for about 30 minutes.
2. Use Fresh Ingredients:
Fresh ingredients are key when it comes to making this vibrant, healthy salad. Make sure your vegetables are crispy and colorful by shopping at your local farmers market or store. If you can’t find certain vegetables, consider substituting with other options like bell peppers or snow peas.
3. Add Texture:
Adding texture is essential to this salad, which is why bean sprouts, mange-tout peas, and crunchy cucumbers can make such a big difference. Don’t be afraid to experiment with textures by throwing in some crispy sesame tofu or chopped peanuts for some crunch!
4. Be Careful with Spices:
While red chilies and fresh coriander leaves add spice to your Vietnamese tofu salad recipe, it’s important not to overdo them. Start by adding small amounts of spices gradually until you get the desired level of heat and flavor that works for you.
5. Let the Flavors Marinate:
After preparing your dressing mixture of soy sauce, lime juice, rice vinegar, sesame oil, olive oil, brown sugar and fish sauce tamari gluten-free (for an authentic Vietnamese dressing), don’t rush into serving the salad right away. Instead, let it sit out for about 10 minutes before serving to allow the flavors to marinate together.
6. Customize based on your taste preferences:
Every individual has their own taste preferences when it comes to food. Don’t be afraid to adjust the recipe to fit your needs! If you like more sourness or sweetness, adjust the lime juice or brown sugar accordingly.
Follow these simple tips and your Vietnamese tofu salad will surely become a family favorite. Enjoy!
Bottom Line
In conclusion, this Vietnamese Tofu Salad Recipe is a delicious and easy-to-make dish that is sure to impress your family and friends. With its fresh and flavorful ingredients, gluten-free options, and vegan variations, everyone can enjoy this dish regardless of their dietary restrictions. By following these simple steps and tips, you can make the perfect Vietnamese Tofu Salad every time; crispy sesame tofu, perfectly cooked rice noodles, crunchy vegetables, and a delicious dressing, all combined in one bowl. So go ahead and give this recipe a try; your taste buds will thank you!
Vietnamese Tofu Salad Recipe
Ingredients
- 1 (250 g) package firm tofu
- 1 cucumber, chopped into thin strips approx. 2 inch in length
- 1 red pepper, chopped into thin strips approx. 2 inch in length
- 80 g mange-touts peas, finely sliced on a diagonal
- 3 -4 spring onions, finely sliced on a diagonal
- 150 g bean sprouts, washed
- 50 g dry roasted peanuts, crushed
- 1 tablespoon olive oil
- 1 bunch fresh coriander leaves
Dressing or Marinade
- 2 limes, juice of
- 1 lemon, juice of
- 2 small red chilies, finely chopped
- 5 tablespoons soy sauce
- 2 tablespoons brown sugar
Instructions
- Make up the dressing/marinade by mixing all the dressing ingredients together in a bowl.
- Set aside.
- Drain the tofu on kitchen paper and cut the block in half and then slice each block through on it’s horizontal line leaving 4 “steaks”.
- Place the steaks of tofu in a flat dish and pour over about a ¼ of the marinade leaving for about 20 minutes.
- Heat the oil in a fry pan over a medium setting and gently place the slices of tofu into the pan.
- Fry until brown and the edges are starting to crisp up.
- Remove from the pan and leave to cool.
- Once cooled slice into ¼ inch strips.
- In a large bowl mix together the shredded cucumber, red pepper, mange tout, spring onions, bean sprouts, crushed roasted peanuts, sliced marinated tofu and coriander.
- Pour over the remaining dressing and gently toss to coat all ingredients.
- Serve.