Vegan tofu salad: grilled, with green beans and soy marinade

This vegan tofu salad is packed with flavour and a great lunch to try if you are cutting back on meat or giving it up all together

Tofu salad
(Image credit: Getty)

This grilled tofu salad with green beans is a must try. Whether you're an established vegan, a newcomer partaking in Veganuary or just being mindful of how much meat your eat, look no further 'cos here's a fab meat-free meal that doesn't compromise on flavour. 

Tofu is definitely a controversial ingredient, with some arguing that it just tastes like nothing...  but we HAVE to disagree and argue that it is all about how you prepare it. If marinaded in the right stuff for the right amount of time, it's essentially a protein packed flavour sponge that can be enjoyed by anyone and everyone. This salad is sweet, sour and zesty all at once... what's not to love?

Make sure you buy the right tofu to start with. Look for a firm or extra firm tofu (silken is too soft for this recipe) and if you want extra flavour, you could try a smoked version. Always press it and dry it to help achieve the best texture, and allow it to catch a little bit to give a pleasing crispy outside. You might want to prep it the night before as you preferably want to press it for an hour then marinate for as long as possible.

The great thing about this recipe is that one you have perfected the basic method for grilled tofu salad, you can add any other vegetables that you like. Add finely sliced radishes and grated carrot for a more Asiatic style salad, or throw in some olives and swap the tomatoes for sundried ones for a taste of the Mediterranean.

Find out more about how to cook tofu in our guide. For more recipes, check out our dedicated hub page. 

  • This recipe is from the fab and trusty book Being Vegan
  • 4 servings
  • 20 minute prep time
  • 1 hour rest time
  • 25 minutes cook time

Ingredients:

  • 350 g | 12½ oz extra-firm, water-packed tofu 
  • 2 cloves garlic, crushed 
  • 2 tbsp light soy sauce 
  • 2 tbsp sesame oil 
  • 2 tbsp unseasoned rice vinegar 
  • 2 tsp brown sugar 
  • 200 g | 7 oz green beans 
  • 10 cherry tomatoes 
  • 10 yellow cherry tomatoes 
  • 1 sprig of thyme, leaves only 
  • 2 lemons, one zested and juiced, the other in slices

Method:

1. First, drain the tofu. Then place 5–6 paper towels onto a chopping board, lay the tofu on top of them and cover with 5–6 more paper towels. 

2. Place a baking tray or another chopping board on top of the tofu. Then, place a heavy object, like a bowl, can or jar, on top of the tray. Let it sit for 1 hour. 

3. Meanwhile, crush the garlic. Then, in a bowl, mix together the garlic, soy sauce, sesame oil, rice vinegar and sugar, to form a marinade. 

4. One it has been pressed for an hour, cut the tofu into 5cm | 2” cubes. 

5. Add the tofu to the marinade and leave it to marinate for 15 minutes on each side. 

6. Remove tofu and set the remaining marinade aside for dressing. 

7. Spray the tofu with cooking spray on all sides. Then, using a griddle pan over medium heat, grill the tofu for 3 to 4 minutes per side. 

8. Meanwhile, fill a saucepan half-full with water and place over medium heat. Bring to the boil. 

9. Rinse the beans under cold water and drain. Once water is boiling, add to the saucepan and cook for 3 minutes, until beans are tender. Drain and rinse them under cold water. 

10. Chop the cherry and yellow cherry tomatoes into halves. 

11. In a bowl, combine the tofu, green beans, tomatoes and thyme. Dress with lemon juice, and 1–2 tbsp of the leftover marinade. 

12. Scatter with some lemon zest and serve immediately with lemon slices to garnish.

Pssst, top tip: Pressing tofu helps to remove its excess water. Consider investing in a dedicated tofu press device to make this step easier.

From Being Vegan | £12.99 on My Favourite Magazines

Find this recipe and many other easy, healthy and delicious vegan recipes in Being Vegan. Whether you are trying to cut down on meat, or are a vegan looking for fresh dinner ideas, here you will find over 30 recipes to try.View Deal

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