Protein-rich veggie and tofu salad with Mediterranean flavours

Updated: Jul 26

A fusion of Japanese ingredients and Mediterranean flavours put together to create a flavour bomb.

This salad was made using leftovers in the fridge including a packet of defrosted edamame beans that I had to use within a few days, iceberg lettuce, Lebanese cucumbers, raddish, avocado and firm tofu. It did not disappoint. The tofu is marinated in chilli flakes for a little heat, lots of cumin and olive oil. The salad is coated in a tahini and lemon dressing and sumac. It's fresh and hearty - the perfect way to start or end the day in my opinion!

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Tofu preparation

When removing the tofu from it's packaging, drain excess liquid and pat down dry with a paper towel. Cut the tofu into 1cm pieces and then mix through your marinade and allow it to sit before frying on low heat. The tofu I used in this recipe has a soft and jelly like consistency but holds its shape when cooking. Toss the tofu in the pan rather than mixing with a spatula. This will ensure tofu does not crumble.

Buy a good tahini paste

Your tahini paste should read "100% sesame seeds" on the nutrition ingredient label. No added sugar or oils. When you open the tahini bottle, it will have natural oils on top. Ensure you mix through or shake the bottle before pouring into your mix.

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A quick and simple salad with key medi flavours - cumin, tahini, lemon and sumac. You just can't go wrong with this combo - swap out the vegetables for anything you have in the fridge and give it a go!

Protein-rich veggie and tofu salad with Mediterranean flavours

Time: 20 Minutes Yield: 2 Serves

Nutrition Facts (coming soon)


2 Lebanese cucumbers, finely sliced

1 bunch radish, 6-8 radishes, finely sliced

1 avocado, cubed

1-2 cup chopped iceberg lettuce

1 cup cooked edamame beans

500g firm tofu

1 lemon

2 tsp cumin

1 tsp sumac

chilli flakes

1-2 tbsp extra virgin olive oil

1/4 cup tahini paste

salt and pepper

To Serve

Tahini and lemon dressing: 1/4 cup tahini paste (add more to thicken)

1/4 cup water

3 tbsp lemon juice

pinch of salt


1. Mix cumin, olive oil and a sprinkle of chilli flakes together with salt and pepper. Taste and add more cumin or chilli depending on your preference. Set aside.

2. Place a frying pan on stove top on low heat and allow it to get hot.

3. Remove tofu from packet and drain excess liquid. Pat dry with towel and then cube the tofu into 1cm pieces.

4. Put tofu into cumin marinade and toss together, then add to frying pan once the pan is hot enough. You can test this by placing one piece of tofu on the pan, if it sizzles then you are good to go. Allow the tofu to cook and toss the pan occasionally to distribute oil. Once tofu has browned on the outside, turn off heat and set aside. This will take 3-5 minutes depending on your stove top and pan.

5. Toss vegetables in bowl together until combined. Squeeze half a lemon and toss through again. Set aside.

6. Mix tahini paste, water and lemon juice together in a bowl. Use a whisk for this, or angle the bowl and mix fast with a fork to create a creamy texture. When you add the lemon juice and water to tahini paste it will look like its split, but continue to mix fast until creamy and smooth. Add a pinch of salt and mix/taste.

7. Plate up by topping the salad with your tofu, tahini drizzle and a sprinkle of sumac on top. I like being generous with my sumac and enjoy an extra squeeze of lemon to brighten the plate. Enjoy!


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