Tofu Stir Fry Salad

This is the first healthy recipe of many that I intend to log here for the sake of future reference. I am trying to restrict oil intake to 3 tsps a day wherever possible, or rather 1 tsp per meal if possible.

Project Health takes credit for the experiment. Sarika takes credit for the tofu marination. Salad came from tofu stir fry with fresh rosemary that was originally her idea. Initially, I ended up tasting the salad with hot tofu and cold greens. Disaster. I immediately rejected it out of hand as a catastrophe. Cut to next evening when I am taking some food over to a friends. I taste it for the heck of it. It was amazing. The flavors had been taken in by the tofu so much better. Will definitely try again.

  • Tofu – 100 gms
  • Fresh rosemary – 2 sprigs
  • Roasted and salted peanuts – half a cup
  • Sun-dried tomatoes – half a cup (cut into strips)
  • Oregano – 2 tsp
  • Basil – 2 tsp
  • Thyme – 2 tsp
  • Salad greens – 2 cups
  • Garlic – 2 big cloves
  • Coarsely ground pepper or none at all
  • Red wine vinegar – 1 tbsp
  • Honey mustard – 2 tbsp
  • Oil – 2 tsps

Serves: 2


  1. Prick holes into the tofu with a fork or toothpick.
  2. Break the tofu block into small pieces or dice it into 2cm cubes.
  3. Add all the herbs, fresh and dried.
  4. Add salt and pepper.
  5. Add the red wine vinegar and honey mustard dressing.
  6. Marinate for half an hour.
  7. Finely chop the garlic.
  8. Heat olive oil and add the garlic. Saute and don’t let it turn brown. This typically happens within a split second. Add the tofu with all the marinade. Throw in the sun-dried tomatoes as well.
  9. Saute for 5 mins. Simmer for 2. Take off the flame.
  10. Prepare a bed of salad greens. Add the tofu. Add some more honey mustard if you think the taste isn’t to your liking – to add tang or sweetness respectively.
  11. Chill in the fridge. When serving throw in the roasted salted peanuts.

Voila! Tofu makes this salad extremely filling so this quantity should suffice for 2 helpings. I also added some chopped onion, like a spoonful when I was about to keep salad in the fridge. I was just getting rid of the leftover onion and although it didn’t make its presence felt, it may have contributed to the overall taste. Lots of protein so preferable for lunch if possible.

How to make it unhealthy but even more tastier?
I am guessing grated cheddar would be amazing.


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