Warm Tofu Salad

TOFU!! the word itself sounds very boring for most of us! Many of us must be wondering how can something like TOFU be made interesting !Well if you think like that,you are mistaken! Tofu can be cooked in a variety of interesting ways.In the course of my blogging, I will definitely introduce you  to many interesting varieties of TOFU recipes.

I love Tofu and I have it very frequently. There must be a reason for me to have it very often.And YES what else could be the reason.HEALTHY, NUTRITIOUS, WEIGHT LOSS!

Now let me give you some bit of information regarding this wonderful food item.

Tofu, or bean curd, is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it – in much the same way that traditional dairy cheese is made by curdling and solidifying milk. The liquid (whey) is discarded, and the curds are pressed to form a cohesive bond. A staple ingredient in Thai and Chinese cookery, it can be cooked in different ways to change its texture from smooth and soft to crisp and crunchy.

Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Tofu is an excellent food from a nutritional and health perspective. It is thought to provide the same sort of protection against cancer and heart disease as soya beans.

Now that you have got a briefing of Tofu and its benefits;let me tell you that I have made a salad here with some more healthy ingredients,like brocolli ,asparagus,bellpepper and not to forget KALE leaves!( https://authoritynutrition.com/10-proven-benefits-of-kale)


Wow ! what an interesting combination!

Warm tofu salad with Brocolli and Asparagus


Warm Tofu Salad

Vegan/Gluten Free

Serving Size                           2 portions

Prep Time                               5 mins

Cooking Time                         8-10 mins

Total time                                 15 mins


Tofu(firm)                                8 cubes

Brocolli                                     6 florets

Asparagus                               6-8 baby asparagus

Bell Pepper                             1 Medium Size

Kale Leaves                             6-8 leaves


Soy Sauce                                   1 tbsp

Red Chilli Sauce                        1 tbsp

Vinegar                                         1 tsp


olive oil                                        1 tbsp

Baking and Spices

Pepper Powder                         1/2 tsp

Sesame Seeds (roasted)         1 tbsp

Salt                                              To taste


  • Cut the baby asaparagus and bell pepper into pieces
  • Separate the brocolli florets
  • Turn on the gas and place a pan and pour the olive oil in it
  • Once the oil is heated put the brocolli,bell pepper,asaparagus and kale leaves and stir fry it for about 3-4 mins.
  • Now add the tofu and stir fry till it becomes lightly golden brown.
  • Once it turns golden brown, add the soya sauce,chilli sauce,vinegar,salt and mix it well.
  • Allow it to cook in the flavours for about 2 mins.
  • Once done remove the same in a serving bowl and garish it with sesame seeds

Healthy and tasty Tofu ready to eat! It is best accompanied with some rice or noodles.

However you can also have it like a main course accompanied by a bowl of soup and a portion of salad !


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s