This lemon glazed cucumber tofu salad uses boiled tofu to help really get all these vibrant summer flavors mingling. Serve over a yogurt sauce and this warm pita for a complete fiber and protein packed meal.
Why You’ll Love This Lemon Glazed Cucumber Tofu Salad
- Full of flavor. Using the boiling tofu method, this recipe helps to flavor your tofu from the inside out, so you get an enjoyable bite each time.
- Nutrition packed. My goal is to always create meals that are packed with fiber and protein, and this recipe is able to help you get 24g of protein and 7g of fiber per serving.
- Easy to customize for time. I’ve left tips to help make this recipe come together as easily as possible.
Key Ingredients and Substitutions
- Tofu: This recipe calls for extra firm tofu. If you want to skip boiling or prefer a higher protein tofu, then I recommend you use super firm tofu from brands like Nasoya, WildWood Foods, or Trader Joe’s.
- Spices: Use the blend of spices you love. I used paprika, garlic powder, and coriander.
- Light Brown Sugar: Just a little to help the tofu caramelize as it bakes. You can leave it out if desired.
- Tamari: I use a gluten-free variety that is interchangeable with soy sauce.
- Mirin: For this recipe, you can replace with rice vinegar.
- Potato Starch: I like the taste and texture of this starch to coat tofu, but you can use cornstarch as an alternative.
- Red Onion: White onions or scallions can work just as well.
- English Cucumber: You can also use Persian cucumbers.
- Herbs: I used a combination of mint and cilantro. Parsley or chives can work here too.
How to make tofu taste the best
The answer is boiling your tofu! I’ve mentioned many times before, boiling tofu helps to get flavor into your tofu, while also firming it up. No pressing required!
Tear your tofu into pieces, then add to a pot. Add water and a good amount of salt (similar to salting pasta water) or use your favorite high flavor broth and bring everything to a boil. Thanks to osmosis, the high concentration of salt in the water will pass into the tofu, meaning more flavor inside of your tofu. After draining, the tofu will naturally firm up as it cools.
How to Make This Lemon Glazed Cucumber Tofu Salad
Boil your tofu: Drain tofu and tear into 1 inch chunks. Add to a sauce pan with 4 cups of water and a generous amount of salt (I used about 1 tbsp). Bring to a boil, and cook for 10 minutes. As you wait, pre-heat the oven to 425F.
Marinate the tofu: Drain tofu through a large sieve and rest over the pot for 5-10 minutes. Transfer the tofu to a large resealable bag with tamari and mirin, then toss to coat.
Season the tofu: Combine the potato starch, paprika, garlic, coriander, and brown sugar and mix well. Add the mixture to the tofu along with the oil. Seal and give a gentle toss to coat the tofu. NOTE: you can use the same pot with a lid to do this as well
Bake the tofu: Transfer the tofu to a baking tray, leaving space between each piece. Bake on the bottom rack for 20 minutes. Give the tofu a flip, then bake on the middle rack for 8-10 minutes until golden and crisp around the edges. If the tofu is looking dry before flipping, drizzle the tofu with 1-2 teaspoons of extra oil before baking again.
Prep the cucumber: Place the flat of your blade on top of the cucumber and use your other hand to smack the cucumber down its length to crack it. Roughly cut on a bias into 1 inch pieces. Transfer the cucumbers to a bowl and sprinkle with a pinch of salt. Toss to coat and let sit for 10 minutes to draw out and discard excess water.
Make the glaze: In a mixing bowl add the red pepper, lemon zest from 1 whole lemon, juice of 1/2 the lemon, maple syrup, mustard, and oil. Whisk together until emulsified.
Toss and serve: Add the drained cucumbers, onions, cilantro, mint, and tofu then toss to combine. Serve a portion of the tofu with this yogurt sauce and your favorite pita for a complete meal.
Expert Tips
- Pair the right ingredients to get more protein. Every gram counts! So pair your tofu with whole grains, veggies, and even the suggested dip for an added 6-10 grams of protein to the main dish.
- Boil your tofu. While you can skip this step, I do recommend it if you are looking to add more flavor into your tofu. I boiled my tofu in salted water with some dried shiitake mushrooms to add more umami flavor (the mushrooms are totally optional).
- Smash your cucumber. This creates more surface area for sauce to cling onto the cucumber.
- Save time. Swap the extra firm tofu for a dense tofu like super firm tofu. This variety doesn’t require any boiling or pressing, so you can use it straight from the package. Then, instead of smashing and draining your cucumber, use a Persian cucumber and thinly slice it and add to the salad as is.
Frequently Asked Questions
This salad should be eaten immediately after being prepared. If you happen to have leftovers, I would pack it in an airtight container and store in the fridge for up to 2 days. Do note, the tofu coating won’t be the same, but the flavor should still be good!
Yes. I recommend not adding the oil to the tofu when adding the seasoning. Instead, add enough oil to coat the bottom of a skillet and heat appropriately. Place the tofu pieces in the pan and cook for about 5 minutes on each side, or until the pieces are golden before flipping.
I have only tested this recipe in the oven, but it should work in an air fryer as well. I would bake at 400F for 10 minutes, give the tofu a toss and bake for another 5-8 minutes until the outside is golden and crisp. You may need to adjust the cook time based on your personal air fryer, as the effectiveness of the heat and circulation can vary between models. When roasting, do make sure you have used enough oil to help the outside crisp without drying out.
It might seem like a lot of salt, but this works very similar to how you would salt pasta water. You add a lot to help activate the natural process of osmosis, which will move some of the salt into the tofu (not all). When you drain the tofu, you will then drain the leftover salt in the water.
Make This Meal Complete in Nutrition
This tofu salad is high in protein and a good way to get in some vegetables. To make it nutritionally balanced, I like to serve my tofu in the following ways:
- Over this yogurt sauce with some whole grain pita bread to mop everything up
- You can serve in a lettuce cup with some cooked rice
- Enjoy tossed with your favorite cooked noodles or some quinoa
More Complete Plant-Based Meals Packed with Protein
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Description
This lemon glazed cucumber tofu salad uses boiled tofu to help really get all these vibrant summer flavors mingling. Serve over a yogurt sauce and this warm pita for a complete fiber and protein packed meal.
- Drain the tofu then tear it into 1 inch chunks. Add to a medium sauce pan with 4 cups of water or enough water to cover the tofu to fully submerge then add a generous amount of salt (I used about 1 tbsp).
- Bring to a boil and cook for 10 minutes. As you wait, pre-heat the oven to 425F and prepare a baking sheet with parchment paper.
- Drain the tofu through a large sieve and rest it over the pot so the tofu can continue draining and cooling for about 5-10 minutes. Pat dry with a clean kitchen towel then transfer the tofu to resealable bag with tamari and mirin, then give it a toss evenly coat and absorb.
- To a small bowl combine the potato starch, paprika, garlic, coriander, and brown sugar and mix well. Add the mixture to the tofu along with the oil, then give a gentle shake to evenly coat the tofu (NOTE: you can also marinate and coat the tofu using the same pot with a fitted lid, just make sure to clear it out before using).
- Transfer the tofu to the baking tray, leaving space between each piece. Bake on the bottom rack for 20 minutes. Flip the tofu, then bake on the middle rack for 8-10 minutes until golden and crisp around the edges. If the tofu is looking dry before flipping, drizzle the tofu with 1-2 teaspoons of extra oil before baking again.
- Prep your veggies. For the cucumber, place the flat of your blade on top and use your other hand to smack the cucumber down its length to crack open. Roughly cut on a bias into 1 inch pieces. Transfer the cucumber to a bowl and sprinkle with a generous pinch of salt. Toss, then set to the side for at least 10 minutes. Discard any water the drains away then pat the cucumber dry.
- In a large mixing bowl add the red pepper, lemon zest from. the whole lemon, the juice of 1/2 the lemon, maple syrup, mustard, and oil. Whisk together until emulsified.
- Add in the drained cucumbers, onions, cilantro, mint, and tofu then toss to combine. Serve a portion of the tofu with this yogurt sauce and your favorite pita for a complete meal.
Notes
Pair the right ingredients to get more protein. Every gram counts! So pair your tofu with whole grains, veggies, and even the suggested dip for an added 6-10 grams of protein to the main dish.
Boil your tofu. While you can skip this step, I do recommend it if you are looking to add more flavor into your tofu. I boiled my tofu in salted water with some dried shiitake mushrooms to add more umami flavor (the mushrooms are totally optional).
Smash your cucumber. This creates more surface area for sauce to cling onto the cucumber.
Save time. Swap the extra firm tofu for a dense tofu like super firm tofu. This variety doesn’t require any boiling or pressing, so you can use it straight from the package. Then, instead of smashing and draining your cucumber, use a Persian cucumber and thinly slice it and add to the salad as is.
See FAQ for both stove top and air fryer cooking recommendations.
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