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Vegan Tofu Quinoa Salad

Tofu Quinoa Bowl, Asian Quinoa Salad, Miso Tofu Salad

Japan

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Recipe Snapshot

The essentials, at a glance

This vibrant salad combines fluffy quinoa with crispy tofu and nutrient-dense kale in a harmonious East Asian-inspired bowl. The miso sesame dressing delivers umami depth with a subtle sweetness, while fresh herbs and chilli provide bright, aromatic contrast. It functions equally well as a substantial lunch or a light evening meal, showcasing how plant-based ingredients can create satisfying texture and complexity.

East Asia Main Course
Dairy-FreeGluten-FreeHigh-FibrePlant-Based
Difficulty

Medium

Servings

4

Prep Time

30 mins

Make Time

35 mins

Calories

490 / serving

Diet

Vegetarian

Protein 18.0g
Fat 28.0g
Carbs 42.0g

Above values do not change with any serving size changes you make below

May not be suitable if you suffer with:
Acid Reflux
IBS
Indigestion
High Blood Pressure
Cook Along

Components & Method

Follow each phase with a cleaner flow from ingredient prep to final plating.

Track cooking progress forVegan Tofu Quinoa Salad

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STEP 1

Wash the quinoa in room temperature water, while agitating it. Wash it 3 - 4 times, until the water runs fairly clear and is not frothy.

Ingredients

Servings: 4
To cook quinoa
185 g / 6.5 oz (tri-colour or white)
425 ml / 15 fl oz
2.5 g / 1/2 tsp (optional)
6 g / 2
Quinoa salad ingredients
340 g / 12 oz medium-firm
22 ml / 1 1/2 tbsp (for )
200 g / 7 oz (1 bunch)
6 g / 2 , finely chopped
5 ml / 1 tsp
5 ml / 1 tsp (for )
45 g / 1/3 cup roasted
30 g / 2 (or 1 )
15 g / 1/2 bunch , roughly chopped
45 g / 3
Miso sesame dressing
30 g / 2 tbsp (white or red)
60 ml / 1/4 cup
30 ml / 2 tbsp roasted
21 g / 1 tbsp
15 g / 1 inch piece , finely chopped
30 ml / 2 tbsp or
5 ml / 1 tsp (to taste)
9 g / 1 tbsp
Ingredients at a glance
Adjust quantities to your preferred serving size.
We only show images for ingredients already in our database.
All drinks depicted are for visual purposes only and should be assumed non-alcoholic unless explicitly labelled otherwise.

Instructions

Quinoa
Step 1 instruction thumbnail 1

Wash the quinoa in room temperature water, while agitating it. Wash it 3 - 4 times, until the water runs fairly clear and is not frothy.

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Drain the water from the quinoa using a sieve.

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Place the quinoa in a saucepan, along with the water, salt, and garlic.

Step 4 instruction thumbnail 4

With the lid closed, place the saucepan on the stove on high heat to bring the water to a boil.

Step 5 instruction thumbnail 5

Lower the heat to a simmer and cook the quinoa for about 10 minutes with the lid ajar to let excess moisture evaporate.

Step 6 instruction thumbnail 6

After 10 minutes, if there is a visible amount of water present in the pot, remove the lid and cook the quinoa for about 5 minutes uncovered to allow some of the water to evaporate.

Step 7 instruction thumbnail 7

Place the lid back on and cook for a further 2 - 5 minutes (2 minutes for white quinoa, and longer for red or black quinoa).

Step 8 instruction thumbnail 8

Turn off the heat and keep the lid on the pot for about 5 minutes to allow the quinoa to absorb all the water and rest.

Step 9 instruction thumbnail 9

Fluff up the quinoa and set it aside for later.

Tofu
Step 10 instruction thumbnail 10

Remove the tofu from the package and drain the excess water in the package.

Step 11 instruction thumbnail 11

Pat dry the tofu and cut it into small cubes (about 1 cm small cubes). Place the cut up tofu in a bowl.

Step 12 instruction thumbnail 12

Drizzle the soya sauce over the tofu and toss to combine. Let it sit for about 30 minutes (or overnight), only if you have time. Or you can move to the next step immediately.

Step 13 instruction thumbnail 13

Heat a large nonstick skillet over medium / medium high heat with a drizzle of oil.

Step 14 instruction thumbnail 14

When the pan is hot, place the tofu (without any liquid) in the pan. Make sure the tofu is in a single layer without over-crowding, so that the tofu pieces can become crisp. Cook in two batches if necessary.

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Cook the tofu until at least 2 sides are golden brown and crisp. Place the tofu on a plate.

Kale
Step 16 instruction thumbnail 16

Strip the kale leaves from the hard stems. Wash and pat dry.

Step 17 instruction thumbnail 17

Layer the leaves on top of each other and cut into 1 - 1 1/2 inch thick strips.

Step 18 instruction thumbnail 18

Heat the same pan that you cooked the tofu in, over medium high heat.

Step 19 instruction thumbnail 19

When the pan is hot, add the kale and garlic to the pan. There will be a lot of kale, but it will reduce as it cooks.

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Sprinkle a little soy sauce (1 - 2 tsp) or a little salt, along with the sesame oil, and mix it in carefully with the kale.

Step 21 instruction thumbnail 21

The kale will turn bright green and start to wilt. Once the kale is bright green in colour and only partially wilted, remove from the heat.

Other ingredients
Step 22 instruction thumbnail 22

Chop the roasted peanuts, cilantro, and red chili pepper (or red bell pepper).

Step 23 instruction thumbnail 23

Slice the green onions.

Assembly
Step 24 instruction thumbnail 24

Add the quinoa, crispy tofu, sauteed kale, peanuts, cilantro, red chili, and green onion in a large bowl. Toss to mix everything together.

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Refrigerate until the dressing is ready, or needed.

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When the dressing is ready, drizzle half of the dressing into the salad. Mix well and taste. Add more if you like.

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Serve immediately, or store in the fridge for a few hours to allow the flavors to absorb and to serve the salad chilled.

Miso sesame dressing
Step 28 instruction thumbnail 28

Finely chop the ginger and set aside.

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Add the vegetable and sesame oil to a medium-sized bowl.

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To the oil, add the miso and honey. Whisk really well to make the miso paste very smooth, and to form a creamy, smooth paste.

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Add the ginger and rice wine vinegar and whisk well to combine. The dressing will be fairly thick, so you can add a little water to thin it out if you like.

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Taste and add more soy sauce or salt to season to your taste. Add more rice wine vinegar or lime juice to add more acidity.

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OPTIONAL - Coarsely grind the roasted sesame seeds before adding to the dressing. Or keep them whole.

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Add the sesame seeds and stir them in.

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Keep the dressing in a glass jar if you need to store it, or use it immediately.

Other considerations for this recipe

Dietary variations
To make this recipe gluten-free, ensure you use gluten-free soy sauce and gluten-free miso paste. For a fully vegan version, substitute the honey with maple syrup or agave nectar.
Make ahead
The quinoa can be cooked up to 3 days in advance and stored in the refrigerator. The dressing keeps well in a sealed glass jar for up to one week. For best texture, add the dressing just before serving, though the salad will keep dressed for several hours.
Ingredient tips
Medium-firm tofu provides the best texture for this salad, though firm or extra-firm varieties work well for a chewier bite. If using red or black quinoa, extend the cooking time as indicated. Toasted sesame seeds offer superior flavour to raw.

Nutritional Benefits

Quinoa provides complete protein and dietary fibre.

Tofu offers plant-based protein and isoflavones.

Kale is rich in vitamins K, A, and C.

Miso contributes beneficial probiotics and umami depth.

Ginger aids digestion.

Nutritional information is provided as a general guide only. Values may vary and should not replace professional medical or dietary advice.

Crisp Tofu and Miso Quinoa Salad

Vegan Tofu Quinoa Salad
Andrew T.
Andrew T.

Mastering the perfect quinoa begins with patience and thorough washing. Agitating the grains under cool water three to four times removes the bitter saponins, ensuring a nutty base rather than a soapy aftertaste. This simple ritual transforms the tri-coloured seeds into fluffy, separate pearls that anchor this East Asian-inspired bowl.

The tofu demands equal attention. Cubed into one-centimetre pieces and bathed in soy sauce, each block develops a golden crust when seared in a hot frying pan. That caramelised exterior gives way to a creamy centre, providing textural contrast against the massaged kale and crunchy roasted peanuts.

The Umami Dressing

What truly distinguishes this salad is the miso sesame dressing. Whisking white or red miso paste with roasted sesame oil creates an emulsified coating that clings to every ingredient. Fresh ginger and rice wine vinegar cut through the richness, whilst a touch of honey rounds out the sharp edges.

  • Prep the dressing ahead to allow flavours to meld
  • Serve chilled for a refreshing lunch or at room temperature for dinner
  • Substitute bell pepper for chilli if you prefer less heat

Scattered with fresh coriander and scallions, this versatile salad improves after a few hours in the refrigerator, making it ideal for meal prep or al fresco dining on warm afternoons.

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