Tomato-Avocado Salad with Crispy Tofu: Bright Flavors & Ultimate Crunch
A vibrant, protein-rich salad blending juicy tomatoes, creamy avocado, and crispy tofu for a satisfying plant-based meal.
Tomato-Avocado Salad with Crispy Tofu
Plant-based eaters and veggie lovers alike: meet your new favorite salad. This Tomato-Avocado Salad with Crispy Tofu is a celebration of seasonal produce, irresistible crunch, and 12 grams of robust plant protein per serving. Each forkful boasts jewel-toned heirloom tomatoes, creamy avocado, and golden shards of oven-crisped tofu—tossed with vibrant seeds and fresh herbs for maximum texture and flavor. Whether you’re looking for a nourishing lunch or an impressive side, this colorful recipe is sure to please, delivering key nutrients like calcium, iron, and magnesium thanks to tofu’s starring role.
Why This Salad Stands Out
- High protein (12 g per serving) supports satiation and muscle maintenance.
- A variety of essential minerals—including calcium, iron, and magnesium—packed into every bite.
- Layered textures: crispy tofu, luscious avocado, juicy tomatoes, and crunchy seeds.
- Naturally plant-based, gluten-free, and easy to adapt for various diets.
- Perfect for meal-prep or sharing at gatherings.
What Makes This Salad Nutritious?
Tofu is far more than a blank canvas for flavor. As a complete protein source, it supplies all nine essential amino acids, while delivering a good dose of plant-based calcium (when set with calcium sulfate), iron, and magnesium. This combination supports:
- Muscle function and recovery
- Bone health
- Energy production and immune support
Paired with avocado—rich in heart-healthy monounsaturated fats, potassium, and fiber—and heirloom tomatoes, which bring vitamin C, vitamin A, and antioxidants like lycopene, this salad covers a broad range of daily nutritional needs. A final sprinkle of seeds boosts the nutrient profile, adding magnesium, selenium, vitamin E, and additional healthy fats.
Ingredients List
- 1 (14-ounce) block extra-firm tofu, drained
- 3 1/2 tablespoons olive oil, divided
- Kosher salt
- 1 teaspoon smoked paprika
- 1 teaspoon fennel seeds, crushed
- 3 tablespoons fresh lemon juice
- 1 small garlic clove, grated
- 1 1/4 pounds mixed heirloom tomatoes, sliced
- 1 large avocado, sliced
- 1/2 cup basil leaves, torn
- 1/4 cup toasted pepitas (pumpkin seeds)
- 3 tablespoons roasted sunflower seeds
- 1 tablespoon toasted sesame seeds
How to Make Tomato-Avocado Salad with Crispy Tofu
Step 1: Press and Prepare the Tofu
Press the tofu to remove excess moisture, which is key for a satisfying crisp. Place the tofu block between several layers of paper towels and sandwich it between two baking sheets. Weigh down the top with a skillet, cans, or a heavy book, and let it press for 30 minutes. This draws out water, ensuring the tofu crisps rather than steams in the oven.
Step 2: Bake the Crispy Tofu
- Preheat your oven to 375°F (190°C).
- Grate the pressed tofu coarsely—this creates more surface area for browning and crispiness.
- Spread the grated tofu on a parchment-lined baking sheet.
- Gently toss with 1 1/2 tablespoons of olive oil and 1/2 teaspoon of kosher salt until evenly coated.
- Spread into a single, even layer and transfer to the preheated oven.
- Roast for 35–40 minutes, flipping gently two-thirds of the way through, until golden brown and crisp at the edges.
- While hot, toss the tofu with smoked paprika and crushed fennel seeds. Let cool to room temperature—the crispiness will intensify as it cools.
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Step 3: Assemble the Salad
- While the tofu bakes, slice the tomatoes and avocado. Arrange them artfully on a serving platter or in a shallow bowl for an eye-catching presentation.
- In a small bowl, whisk remaining 2 tablespoons olive oil, 3 tablespoons fresh lemon juice, and grated garlic with a pinch of salt to create a bright, balanced vinaigrette.
- Spoon the vinaigrette over the tomatoes and avocado.
- Scatter with torn basil leaves for fragrant freshness.
- Top with crispy tofu (cooled), followed by a shower of pepitas, roasted sunflower seeds, and toasted sesame seeds for color and crunch.
Optional Add-Ons & Variations:
- Swap in or add other summer produce such as cucumbers, radishes, or corn kernels.
- Change the herbs: try mint, cilantro, or dill for a fresh twist.
- Sprinkle with crumbled feta or goat cheese if not keeping it vegan.
- Add grains (quinoa, farro, barley) for a heartier meal.
Key Preparation Tips for Best Results
- Pressing tofu thoroughly maximizes crispiness when roasted.
- Grating tofu (instead of cubing or slicing) creates tender, chewy bits with lots of edges that crisp beautifully.
- Baking on parchment paper prevents sticking and ensures easy cleanup.
- Toss tofu with spices after baking, not before, to avoid burning the spices and to maximize flavor.
- Serve soon after tossing as the tofu remains crisp and fresh. If prepping in advance, keep the tofu stored separately and add just before serving.
Nutritional Information (per serving)
| Calories | Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Added Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| 288 | 23 | 3.5 | 0 | 198 | 11 | 6 | 2.5 | 0 | 12 |
Nutrition data may vary based on brand and ingredient substitutions.
Smart Meal Prep & Storage Suggestions
- To keep the avocado looking its best, slice and add it just before serving.
- The dressing and crispy tofu can be made ahead. Store separately in airtight containers in the fridge (dressing for 3-5 days; tofu up to 2 days for best crunch).
- Assemble the salad just before eating for peak freshness and texture. Store cut vegetables, tofu, and seeds in separate containers if prepping ahead.
Frequently Asked Questions (FAQs)
Q: Can I make this salad vegan and gluten-free?
A: Yes, this recipe is naturally vegan and gluten-free as written. All the ingredients are plant-based and free from gluten. Check that your tofu and seeds are processed in gluten-free facilities if you have a sensitivity.
Q: Do I have to press the tofu?
A: Pressing the tofu is key for maximum crispiness. It removes excess moisture, ensuring the tofu bakes up golden and crunchy rather than soft or soggy.
Q: What kind of tofu is best?
A: Extra-firm tofu works best for crisping and holding its shape. Softer styles (like silken tofu) will fall apart during grating and baking.
Q: Can I use a different protein instead of tofu?
A: Absolutely! Try roasted chickpeas, tempeh, or even shredded grilled chicken (if not vegetarian or vegan), adjusting for dietary needs.
Q: How do I keep leftovers fresh?
A: Store tofu, vegetables, and seeds separately in airtight containers, and slice the avocado just before serving to prevent browning. Consume within 2 days for best taste and crunch.
Expert Tips for Customizing Your Salad
- Herb swap: Basil is classic, but parsley, cilantro, or a few fresh mint leaves can all bring new brightness.
- Seed choices: Use whatever seeds you have on hand—sunflower, pumpkin, hemp, or even chopped nuts for extra crunch.
- Spice level: Add crushed red pepper or Aleppo pepper to the vinaigrette or tofu for a gentle kick.
- Leafy greens: Layer in arugula, romaine, little gem, or mixed baby greens for even more color and nutrition.
- Grain base: Serve the salad over quinoa, brown rice, or a medley of whole grains for a heartier meal.
Serving Suggestions
- Enjoy as a standalone lunch or dinner with crusty whole-grain bread.
- Pair as a side alongside grilled vegetables or a light summer soup.
- Bulk it up for picnics or potlucks—simply wait to add the dressing and avocado until right before serving.
Why This Salad Belongs in Your Recipe Repertoire
This Tomato-Avocado Salad with Crispy Tofu is more than a beautiful plate—it’s a balanced meal offering both satisfaction and nutrition. With a flavor profile that balances smokiness, crunch, and creamy freshness, it’s a recipe you’ll return to all season long. Savory, crunchy, bright, and endlessly customizable—this salad delivers on all fronts!
References
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