Vegan Herby Lemon Tofu Salad Bowl

Hey there, fellow food enthusiasts! Welcome to my little corner of culinary bliss! Today, I’m thrilled to share with you one of my all-time favorite recipes: the Vegan Herby Lemon Tofu Salad Bowl. As a proud dad with a passion for healthy eats, I’ve crafted this dish with love and flavor in mind. Get ready to embark on a journey of taste sensations that’ll have you coming back for seconds and thirds!

Try this recipe: BBQ Tofu Tacos

What you’ll need…

Serve: 4

For the salad:

• 9.8 oz. (280g) quinoa, cooked, cooled
• 7 oz. (200g) lentils, cooked
• 5.2 oz. (150g) cherry tomatoes, chopped
• 1 cucumber, diced
• 4 tbsp. parsley, chopped
• 4 tbsp. mint, chopped
• 1 stalk green onion, chopped 3 tbsp. lemon juice
• 2 tsp. olive oil
• salt to taste

For the tofu:

• 1 lb. (450g) extra firm tofu, chopped into cubes
• zest of 1 lemon
• 6 tbsp. lemon juice
• 2 tsp. dried thyme
• 2 tsp. baby capers, chopped
• 2 small cloves garlic, minced
• 2 tsp. olive oil
• salt & pepper, to taste

In our Vegan Herby Lemon Tofu Salad Bowl, each ingredient shines uniquely. Extra firm tofu absorbs lemon zest and herbs, creating a flavorful base. Nutrient-rich quinoa and lentils add texture and substance. Vibrant cucumbers, cherry tomatoes, parsley, and mint bring color and freshness. A drizzle of lemon juice and olive oil ties everything together, making each bite refreshing and satisfying. This bowl isn’t just about taste; it’s about health, vibrancy, and family gatherings.

Try this recipe: Crispy Herb Tofu Sandwich

What you’ll need to do…

1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine tofu cubes with all the remaining ingredients. Let them marinate for at least 30 minutes.
3. Spread the marinated tofu evenly on a baking sheet and bake for about 20 minutes until it turns golden and crispy.
4. Meanwhile, toss together all the salad ingredients in a separate bowl.
5. Once the tofu is ready, serve it over the prepared quinoa salad.
6. Enjoy your delicious Vegan Herby Lemon Tofu Salad Bowl!

Some possible substitution/improvisation ideas

Try this recipe: Easy Vegan Tofu Meatballs

Here are some substitution/improvisation ideas for the Vegan Herby Lemon Tofu Salad Bowl:

1. Tofu Variations: Instead of extra firm tofu, you can try using tofu varieties like smoked tofu or fried tofu for different flavors and textures.
2. Grain Substitutes: Quinoa can be replaced with other grains like bulgur wheat, couscous, brown rice, or farro. Each grain will bring its unique texture and flavor to the salad.
3. Protein Alternatives: If you’re not a fan of tofu, you can substitute it with chickpeas, black beans, or tempeh for a different plant-based protein option.
4. Herb Varieties: Experiment with different herbs based on your preference and availability. Basil, cilantro, dill, or tarragon can be great alternatives or additions to parsley and mint.
5. Vegetable Additions: Feel free to add or substitute other vegetables like bell peppers, radishes, avocado, or shredded carrots to add more color, crunch, and nutrients to the salad.
6. Citrus Substitutions: If you don’t have lemons on hand, you can use other citrus fruits like limes or oranges for a different flavor profile.
7. Dressing Variations: Get creative with the dressing by incorporating ingredients like balsamic vinegar, tahini, soy sauce, or maple syrup for a different flavor twist.
8. Nut or Seed Toppings: Add extra crunch and nutrition by sprinkling toasted nuts or seeds such as almonds, walnuts, pumpkin seeds, or sesame seeds on top of the salad.
9. Roasted Vegetables: Enhance the flavor by adding roasted vegetables like sweet potatoes, cauliflower, or Brussels sprouts to the salad.
10. Spice Blends: Experiment with different spice blends or seasonings like cumin, paprika, chili flakes, or curry powder to add depth and complexity to the dish.

Feel free to mix and match these ideas to create your own unique version of the Vegan Herby Lemon Tofu Salad Bowl!

Try this recipe: Vegetables and Tofu Stir Fry

Some useful tips

Here are some useful tips to enhance your experience making the Vegan Herby Lemon Tofu Salad Bowl:

1. Press Your Tofu: Before marinating, press your tofu to remove excess moisture. This will help the tofu absorb the flavors better and result in a firmer texture when baked.
2. Marinating Time: While a minimum of 30 minutes is recommended, allowing the tofu to marinate for longer (even overnight) will intensify the flavor.
3. Even Baking: Arrange the marinated tofu cubes in a single layer on the baking sheet to ensure they bake evenly and become crispy on all sides.
4. Flip the Tofu: Halfway through baking, flip the tofu cubes to ensure they brown evenly on both sides.
5. Customize Your Salad: Don’t hesitate to customize the salad ingredients based on your preferences and what’s in season. Add your favorite veggies, nuts, seeds, or dried fruits to make it your own.
6. Double the Recipe: If you’re feeding a crowd or want leftovers for later, feel free to double the recipe. The salad holds up well in the fridge for a few days, making it perfect for meal prep.
7. Save the Marinade: Reserve some of the marinade before adding it to the tofu. You can use it as a dressing for the salad or as a flavorful sauce for other dishes.
8. Add Fresh Herbs at the End: To preserve the vibrant color and flavor of fresh herbs like parsley and mint, add them to the salad just before serving.
9. Serve with a Side: For a complete meal, consider serving the salad with a side of crusty bread, roasted vegetables, or a simple soup.
10. Enjoy Fresh: While leftovers can be refrigerated, this salad is best enjoyed fresh when the tofu is still warm and crispy. So dig in and savor every bite!

Try this recipe: Tofu Caesar Summer Rolls

Some serving suggestions

Here are some serving suggestions to complement the Vegan Herby Lemon Tofu Salad Bowl:

1. Crusty Bread: Serve the salad alongside slices of crusty bread or toasted baguette for a satisfying meal. The bread can be used to soak up any leftover dressing or to make mini tofu salad sandwiches.
2. Avocado Slices: Add creamy avocado slices to the salad or serve them on the side for an extra dose of healthy fats and richness.
3. Grilled Vegetables: Pair the salad with grilled vegetables such as zucchini, eggplant, bell peppers, or asparagus for a colorful and flavorful accompaniment. Try this recipe: Herb Marinated Grilled Mediterranean Vegetable Platter
4. Soup: Serve the salad alongside a warm bowl of soup such as tomato basil soup, lentil soup, or roasted vegetable soup for a comforting and balanced meal. Try this recipe: Vegan Tomato Basil Soup
5. Fresh Fruit: Add a refreshing touch to your meal by serving fresh fruit like sliced oranges, strawberries, or watermelon on the side. The juicy sweetness will complement the savory flavors of the salad.
6. Quinoa Stuffed Peppers: Use any leftover quinoa salad to stuff bell peppers and bake them until tender for a delicious and nutritious meal option.
7. Tahini Dressing: Drizzle the salad with a creamy tahini dressing made with tahini paste, lemon juice, garlic, and a touch of maple syrup for added flavor and creaminess.
8. Grilled Tofu Skewers: Serve the salad alongside grilled tofu skewers marinated in a similar lemon herb marinade for a cohesive and protein-packed meal. Try this recipe: Vegetable and Tofu Skewers
9. Crispy Chickpeas: Sprinkle crispy roasted chickpeas over the salad for added crunch and protein. You can season the chickpeas with spices like paprika, cumin, or garlic powder for extra flavor.
10. Iced Tea or Lemonade: Refresh your palate with a tall glass of iced tea or lemonade on the side, garnished with fresh mint leaves for a cooling and thirst-quenching beverage option.

These serving suggestions will elevate your Vegan Herby Lemon Tofu Salad Bowl into a complete and satisfying meal experience!

Try this recipe: Green Beans and Tofu Stir-fry With Roasted Peanuts

Some storage suggestions

Here are some storage suggestions to help you keep your Vegan Herby Lemon Tofu Salad Bowl fresh:

1. Refrigeration: Store any leftovers of the assembled salad in an airtight container in the refrigerator. Make sure to consume it within 2-3 days for the best quality.
2. Separate Components: If you’ve prepared the salad components separately (such as tofu, quinoa, and chopped vegetables), store them individually in airtight containers in the refrigerator. This way, you can assemble fresh salad bowls whenever you’re ready to eat.
3. Dressing on the Side: If you’re meal prepping or packing the salad for lunch, store the dressing separately in a small container. Add it to the salad just before serving to prevent the salad from becoming soggy.
4. Crunchy Toppings: If your salad includes any crunchy toppings like toasted nuts or seeds, store them separately from the salad to maintain their crunchiness. Sprinkle them over the salad just before serving.
5. Reheating Tofu: If you’d like to reheat leftover tofu for a warm salad, you can gently reheat it in the microwave or in a skillet over medium heat until warmed through. Be careful not to overheat it, as tofu can become tough when reheated excessively.
6. Meal Prep Containers: Invest in meal prep containers with separate compartments to keep the salad components organized and fresh. This is especially convenient for on-the-go meals or lunches.
7. Freezing: While the assembled salad may not freeze well due to the fresh vegetable components, you can freeze cooked quinoa and tofu separately for future use. Thaw them in the refrigerator overnight before using them in salads or other dishes.
8. Labeling: Don’t forget to label your containers with the date to keep track of freshness and ensure you consume the salad within a safe timeframe.

By following these storage suggestions, you can enjoy your Vegan Herby Lemon Tofu Salad Bowl for multiple meals while keeping it fresh and delicious!

Try this recipe: Teriyaki Tofu Steaks

So there you have it, my friends! The Vegan Herby Lemon Tofu Salad Bowl is not just a meal; it’s a celebration of freshness, health, and happiness. As you savor each bite, I hope you feel the love and joy that went into creating this dish. Don’t forget to share it with your loved ones and spread the goodness far and wide. Until next time, happy cooking and bon appétit!

Vegan Herby Lemon Tofu Salad Bowl

Hey there, salad lovers! Craving a mouthwatering 🥗 Vegan Herby Lemon Tofu Salad Bowl? Look no further! With crisp cucumbers, juicy cherry tomatoes 🍅, and a zingy lemon twist, this bowl is a party for your taste buds! Let's get chopping and tasting! 

Cuisine: American Courses: Lunch, Salad Recipe Keys: High Protein M Meal Prep Vegan

Print Recipe

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Prep Time 5 mins Cook Time 30 mins Total Time 35 mins Difficulty: Intermediate Cooking Temp: 400  F Servings: 4 Estimated Cost: $ 12 Calories: 306 Best Season: Suitable throughout the year

Ingredients

Servings

For the salad

• 9.8 oz quinoa, cooked and cooled (280g)
• 7 oz lentils, cooked (200g)
• 5.2 oz cherry tomatoes, chopped (150g)
• 1 cucumber, diced
• 4 tbsp parsley, chopped
• 4 tbsp mint, chopped
• 1 stalk green onion, chopped
• 3 tbsp lemon juice
• 2 tsp olive oil
• salt to taste

For the tofu

• 1 lb extra firm tofu, chopped into cubes
• zest of 1 lemon
• 6 tbsp lemon juice
• 2 tsp dried thyme
• 2 tsp baby capers, chopped
• 2 small cloves garlic, minced
• 2 tsp olive oil
• salt and pepper, to taste

Instructions

1. Preheat the oven to 400°F (200°C).

2. Place the tofu cubes into a bowl, add in the remaining ingredients and set aside to marinate for at least 30 minutes.

    

3. Place the marinated tofu onto a baking sheet and bake for 20 minutes until golden and crispy.

4. Mix all the salad ingredients together in a bowl. Serve the baked tofu over a quinoa salad.

   

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 306kcal

% Daily Value *

Total Fat 10g16%

Total Carbohydrate 34g12%

Dietary Fiber 9g36%

Protein 20g40%

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* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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