Tofu Rice Salad Recipe

Satisfying meal with crusty french bread & green salad

Tofu Rice Salad

Tofu rice salad recipe: Easily doubled. Make in the morning to chill in the fridge for lunch or supper, or eat it warm, and save the rest for a take along meal the next day.

This tofu salad comes together quickly. Soaking and cooking brown rice, and marinating tofu can happen overnight, or while you're away. You can also cook the rice and bake the tofu the day before.

Total Prep & Cook Time: 1 hour

Yield: 6 Servings

Nutrition Data, 252 g Serving: 354 cal, 51g carb, 11g fat, 216mg sodium, 6g fiber, 2g sugars, 14g protein, low Cholesterol, good source Vit C, Vit K & Calcium. Estimated glycemic load 24


  • 1 14 oz block baked tofu
  • 6 cups cooked brown rice (1 1/2 cups raw) - directions below
  • 1 cup sliced green beans
  • 1/2 diced red pepper
  • 1/2 diced green pepper
  • 1 Tbsp minced jalapeno pepper (1/2 pepper, seeded) or pinch chipotle pepper or cayenne
  • 1 tsp peeled minced fresh ginger (1 thin slice) or 1/2 tsp dried ginger
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  • Optional:
  • 2 cloves minced garlic OR 1/2 tsp garlic powder
  • 1/4 cup minced fresh parsley, basil or other fresh herbs
  • 1 cup cherry or grape tomatoes, whole
  • Dressing:
  • 2 Tbsp olive oil
  • 2 Tbsp lemon juice
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp thyme leaf

Tofu Rice Salad Directions:

Cooking Brown Rice:

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  1. Use the same 2 - 3 quart pot for rinsing, soaking and cooking the brown rice
  2. Rinse the brown rice and drain several times
  3. Add 1/2 tsp salt, bring to a boil, cover, and simmer for 40 - 45 minutes
  4. Remove from heat and set aside to cool

While the rice is cooking and the tofu is baking:

  1. Heat olive oil in a sauté or frying pan on medium
  2. Prep the veggies
  3. Set aside the fresh herb and tomatoes
  4. Sauté the remaining veg 5 minutes on medium high, including fresh garlic if you're using it
  5. Turn off the heat and cover for 5 - 10 minutes
  6. Make the dressing
  7. Combine the cooked brown rice, fresh herb, tomatoes, lemon juice, dressing and tofu with the sautéd veggies
  8. Stir gently
  9. Serve warm, or cover and chill for later
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Recipe Tips:

Save time by buying baked tofu, but if you can make your own baked tofu, it's less expensive and tastier. Ditto the marinade.

Fried Tofu is another time saving option. But fresh veggies work far better in this recipe than frozen veggies.

Recipe Comments & Questions:

Question: What is asefetida? I love your recipes - Maria B

Answer: Thank you, Maria! Asefetida is an Indian spice, also called hing. It's quite smelly, similar to garlic, and can be used as a garlic substitute. You just need the tiniest pinch, and if you have it in your cupboard, make sure it's very tightly sealed, so it doesn't make all your other spices smell like it! - Savvy Veg

Question: Hi thank you for that information. Can you tell me what is nutritional yeast and Braggs. - Maria B

Answer: Nutritional yeast is an inactive yeast with a cheesy flavor, the only reliable vegan food source of Vitamin B12. It's found in the bulk foods or supplement section of food stores in flakes or powder. Don't get brewer's yeast by mistake - they look similar.

Braggs Liquid Aminos is a brand of salty liquid flavoring similar to soy sauce, but which isn't fermented, like soy sauce. You can always use soy sauce if Braggs isn't available - Savvy Veg

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Cashew Veggie Fried Rice Jamaican Style Picadillo Mediterranean Rice Salad Simple Fried Rice Spicy Tofu Rice Pilaf Back To Recipes Index Medical Disclaimer Privacy Policy Contact Us
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