Watercress And Tofu Salad Recipe

This vibrant and refreshing Watercress and Tofu Salad is perfect for potlucks, a light dinner, or a healthy lunch! Packed with protein and flavor, this recipe is easily customizable. Swap the tofu for canned tuna, salmon, albacore, or fresh grilled fish for endless variations. The zesty oriental dressing is equally delicious on other salads – try it!

Prep Time 15 mins

Cook Time 30 mins

Calories 131.4 kcal

Protein 36g

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The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Watercress And Tofu Salad

5 ounces fresh watercress
8 ounces firm or extra-firm tofu, pressed
Light Chunk Tuna In Water
Tomatoes
Soy Sauce
Rice Vinegar
Gingerroot
Sesame Oil
Toasted Sesame Seeds
Sugar

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How to Make Watercress And Tofu Salad

Press the tofu to remove excess water. Cut into bite-sized cubes.
Wash and trim the watercress, discarding any thick stems.
In a large bowl, whisk together the oriental salad dressing ingredients: 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 tablespoon sesame oil, 1 teaspoon honey, and ½ teaspoon grated ginger.
Add the pressed tofu cubes and watercress to the bowl with the dressing. Gently toss to combine.
If using, add your choice of canned or grilled fish (approximately 1 cup flaked).
Serve immediately or chill for later. Garnish with sesame seeds (optional).
Enjoy this healthy and delicious salad!

Nutrition Information (Approximate per serving)

Sodium

48 g

Sugar

10g

Fat

Carbs

Recipe Categories (Choose a category and find related recipes!)

Starters Salads Main Courses Lunch Main Dish / Dinner Side Dishes Tuna Recipes Vegetarian Proteins Tofu & Tempeh Recipes Asian Chinese Japanese American Healthy Vegetarian

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Frequently Asked Questions

How long does it take to make Watercress And Tofu Salad?

Watercress And Tofu Salad takes about 45 minutes from start to finish — roughly 15 minutes to prepare and 30 minutes to cook.

How many calories are in Watercress And Tofu Salad?

Watercress And Tofu Salad has approximately 131.4 calories per serving, with about 36 g protein, 1 g carbohydrates and 7 g fat.

What ingredients do I need for Watercress And Tofu Salad?

The key ingredients for Watercress And Tofu Salad are Watercress, Tofu, Light Chunk Tuna In Water, Tomatoes, Soy Sauce, Rice Vinegar. See the full list with measurements above.