Healthy Tofu Salad with Japanese Sesame Dressing

This healthy tofu salad with Japanese sesame dressing is easy, light and refreshing.   The dressing is creamy, nutty, sour and sweet and goes well with any green salad or even just on top of soft tofu by itself. 

In this salad, I used oakleaf lettuce, tomatoes and soft tofu.  But you can use any salad leaves or veggies you like.  I’ve tried this dressing with different combinations of veggies like kale, cabbage, carrots, edamame beans, cucumbers – this dressing works with everything!   This healthy tofu salad is the perfect side dish to accompany noodles, fried rice or sushi bowls. 

Tofu is an amazing health food

• Excellent source of plant-based protein.
• Good source of iron, calcium, magnesium, copper and zinc.
• Contains isoflavones that may help in preventing some cancers, heart disease and osteoporosis.

How do you make Japanese sesame dressing?

1. In a pan on low heat, toast the sesame seeds until you hear one or two popping. 
2. In a mortar and pestle, grind the sesame seeds into a powder. 
3. Put all the ingredients in a bowl and whisk.
4. Taste and adjust the seasonings to your preference.  Add more vinegar for more tang, more sugar for more sweetness or more mayonnaise for extra creaminess.
5. You can keep the dressing in the fridge for up to a week.

Healthy cooking tip

Even though its easy to make this dressing fresh.  There’s some meals where I’m crunched for time and can’t make it.  So I love to keep a bottle of store-bought Japanese sesame dressing in the fridge.  Just choose one that’s more natural without flavour enhancers or processed sugars.  If its easier for me to whip up a meal at home, I’m less likely to go for take-out.

Healthy tofu salad with Japanese sesame dressing

This healthy tofu salad with Japanese sesame dressing is easy, light and refreshing. The dressing is creamy, nutty, sour and sweet and goes well with any green salad or even just on top of soft tofu by itself.

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Prep Time 20 minutes mins

Total Time 20 minutes mins

Course Salad, Side Dish

Servings 2 as a side

Ingredients

  

For the dressing:

• 3 tablespoons white sesame seeds toasted
• 2 tablespoons Japanese mayonnaise
• 2 tablespoons rice vinegar
• 1/2 tablespoon mirin
• 2 teaspoons sugar
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil

For the salad:

• 1/2 package Japanese silken tofu 140 grams, cubed
• 1 cucumber sliced
• 1 cup cherry tomatoes sliced in half
• 4 cups loosely packed oakleaf lettuce or any salad greens of choice

Instructions

 

For the dressing

• In a pan on low heat, toast the sesame seeds until you hear one or two popping.
• In a mortar and pestle, grind the sesame seeds into a powder.
• Put all the ingredients in a bowl and whisk.
• Taste and adjust the seasonings to your preference. Add more vinegar for more tang, more sugar for more sweetness or more mayonnaise for extra creaminess.

For the salad

• Put all the ingredients on the individual plates and drizzle dressing on top. The tofu is very delicate so you can’t toss this salad. Enjoy!

Keyword Healthy tofu salad with Japanese sesame dressing