
By Nisha Melvani
Creamy Cucumber Tofu Salad
Instructions
Prep:10minCook:25min
Creamy Cucumber Tofu Salad combines crispy tofu, refreshing cucumber, grated carrot, quinoa, and edamame for 30 g of plant protein per serving—all without oil. Nutrient‑dense and fiber‑rich, it’s perfect for meal prep or a quick weeknight dinner. Created by a Registered Dietitian.
Updated at: Tue, 05 Aug 2025 21:43:06 GMT
Nutrition balance score
Great
Glycemic Index
38
Low
Glycemic Load
10
Low
Nutrition per serving
Calories273.1 kcal (14%)
Total Fat10.8 g (15%)
Carbs22 g (8%)
Sugars6.3 g (7%)
Protein23.3 g (47%)
Sodium329.4 mg (16%)
Fiber5.8 g (21%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings

16 ouncessuper firm tofu
or pressed extra firm tofu

1 ½ tablespoontamari
or soy sauce, or coconut aminos, preferably low sodium

1 ½ tablespoonslime juice
or rice vinegar

¾ teaspoonsmoked paprika

¾ teaspoongarlic powder

1 ½ teaspoonstabasco
or hot sauce

1 cupunsweetened Greek-style yogurt
or yogurt

1 teaspoonflaxseed meal
or tahini, optional

1 ½ tablespoonstamari
or soy sauce, or coconut aminos, preferably low sodium

1 tablespoonlime juice
or rice vinegar, plus more to taste

1 teaspoondate syrup
or maple syrup, or to taste

½ teaspoonTabasco
or hot sauce, plus more to taste

1 cupquinoa
cooked

2 cupsfrozen edamame
shelled, thawed in a sieve under running water

1English cucumber
large, thinly sliced

1 cupcarrot
medium, grated, optional

1red onion
small, quartered and thinly sliced, optional

2green onions
large, thinly sliced

1 tablespoonsesame seeds
optional
Instructions
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