Creamy Cucumber Tofu Salad

Name: Creamy Cucumber Tofu Salad
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: American, Asian, Japanese
Ingredients: • 16 ounces super firm tofu or pressed extra firm tofu; • 1 ½ tablespoon tamari or soy sauce, or coconut aminos (preferably low sodium); • 1 ½ tablespoons lime juice or rice vinegar; • ¾ teaspoon smoked paprika or; • ¾ teaspoon garlic powder; • 1 ½ teaspoons tabasco or hot sauce; • 1 cup unsweetened Greek-style yogurt or yogurt (see notes); • 1 teaspoon flaxseed meal or tahini (optional); • 1 ½ tablespoons tamari or soy sauce, or coconut aminos (preferably low sodium); • 1 tablespoon lime juice or rice vinegar (plus more to taste); • 1 teaspoon date syrup or maple syrup (or to taste); • ½ teaspoon Tabasco or hot sauce (plus more to taste); • 1 cup cooked quinoa (about ⅓ cup dry); • 2 cups shelled frozen edamame thawed in a sieve under running water; • 1 large English cucumber thinly sliced; • 1 medium carrot grated (about 1 cup-optional); • 1 small red onion quartered and thinly sliced (optional); • 2 large green onions thinly sliced; • 1 tablespoon sesame seeds (optional)

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