To pump up the protein and fiber in this Tofu Salad, add 1 cup of shelled edamame. It adds about 5 grams of protein and 3 grams of fiber to each serving.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at
Serves: 4
Time: 30 minutes


  • 1 14 oz. package extra-firm or firm tofu
  • ¼ cup sesame seeds
  • 2 Tbs. neutral-tasting oil (sunflower, safflower, grapeseed, or peanut)
  • 8 cups salad greens
  • 1 cup spiral-cut or grated carrot
  • ½ cup crispy onions or fried shallots
  • Sesame Vinaigrette (see recipe below)


  1. Cut the tofu into 16-20 triangles. Blot dry with a towel. Spread the sesame seeds onto a plate. Press one side of each piece of the tofu into the seeds. 
  2. In a large nonstick pan over medium-high heat, heat the oil until shimmering. Sauté the tofu, seeds-side down, until the seeds are browned, 3-5 minutes. Turn and sauté until the other side is browned, 2-3 minutes. Remove from the heat and let cool.
  3. Divide the salad greens, carrots, onions, and tofu into 4 bowls.
  4. Serve with the Sesame Vinaigrette. 

Sesame Vinaigrette

  • 1 clove garlic, grated or finely minced
  • 2 Tbs. grated ginger
  • 1 scallion, minced
  • 2½ Tbs. reduced-sodium soy sauce
  • 2 Tbs. tahini or any nut butter
  • 2 Tbs. rice vinegar
  • 2 Tbs. mayonnaise
  • 1 Tbs. maple syrup or brown sugar
  • 2 tsp. toasted sesame oil
  1. In a blender, combine all the ingredients and purée until smooth.

Nutrition Information

Per serving (3 cups salad + 3 Tbs. dressing): 

  • Calories: 430
  • Total fat: 32 g
  • Sat fat: 3 g
  • Carbs: 20 g
  • Fiber: 6 g
  • Total sugar: 6 g
  • Added sugar: 3 g
  • Protein: 16 g
  • Sodium: 500 mg
2023 Good Foods calendar photos


Good Foods 2023

Every gorgeous photo in the Good Foods 2023 calendar will whet your appetite for delicious, healthy food. And the simple recipe below each photo, from Healthy Cook Kate Sherwood, will help you turn that month’s star into the star of your dinner table.

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