Try this spicy tofu Panzanella salad that is vegan, low-carb, protein-packed, and gluten-free. Replacing bread with pan-roasted crispy tofu to make it healthier.
This spring Panzanella salad is a healthy twist to traditional Panzanella salad with cucumber, tomatoes, and oil-free lemon dressing.
The post contains helpful tips and tricks to make a successful recipe on your first attempt. Please use the link above to jump to the recipe card at the end if you want to skip.
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What is Panzanella salad
Panzanella is a Tuscan chopped salad from Italy that is most popular in summer. Made with soaked stale bread, onions, and tomatoes, bell peppers with lemon dressing.
In traditional Panzanella salad, stale bread is soaked in water and then wringing out. Which later absorb all the juices coming from tomato, cucumber, and lemon dressing. This is all about Italian salad with bread.
Instead of adding bread I used pan-fried tofu croutons and made a healthy twist to this traditional summer Panzanella.
Why you will love this recipe
- Protein-packed- Tofu is a great source of vegan protein and so adding it makes this salad a perfect protein-packed meal.
- Low-carb- Normally stale bread pieces are added but replacing them with tofu makes it low carb and still a complete meal or snack.
- Fiber-rich- You can add any green available to you, this makes sure you are getting your daily fiber as well. I use spring greens here.
- Easy to make- It comes together in just 15 minutes from start to finish. Roasting tofu only takes time and while you are preparing it other ingredients get ready easily.
Ingredients & notes
Please check the recipe card for full ingredient list and measurements
- Tofu- I marinated tofu in soya sauce along with salt and chilies. And then pan-fried on the stovetop without oil. This salad is completely oil-free. Firm or extra firm tofu works best for this.
- Cucumber- Any cucumber will go with this recipe. I am using English cucumber here.
- Tomato- In summer you have a variety of tomatoes, grape tomatoes, heirloom tomatoes, and Roma tomatoes. Use any variety and enjoy it. To make it cherry tomatoes are used.
- Bell peppers- Bell peppers add extra crunch in salads. They are rich in vitamin C and great antioxidants. They help in increasing metabolism and in turn help in weight loss. So use them as much as you like.
- Red onions- They are mild among all other onions and taste great when eaten raw.
- Greens- Any green salad leaves will work. I used spring greens here.
- Dressing- Rice vinegar, lemon juice, maple syrup, cilantro, mint leaves, and salt are used to make the dressing.
Variations
You can experiment with this healthy tofu Panzanella salad by adding or replacing many ingredients. Do check these.
- Basil- Do add few leaves of fresh basil for aromatic salad.
- Mozzarella cheese- Adding mozzarella cheese also goes well with the classic Panzanella salad.
- Bread- You can use ciabatta, sourdough, or French bread.
- Protein- Add any other protein sources like beans, chickpeas, paneer, and in nonvegetarian options, you can add bacon, grilled chicken, or shrimp to turn this salad into a complete meal.
- Fruits- The best part of tofu panzanella salad is you can add a variety of fruits instead of tofu. Use any stone fruit like peach, plum, nectarine.
Step by step instructions
Pan-fried tofu
At first, open the packet and drain the water from the tofu. Use a tofu press or keep it under the heavy object in order to squeeze the extra water. 30 minutes is enough to squeeze the extra water.
After 30 minutes take the tofu out from the tofu press and cut it into small pieces. In a mixing bowl add soya sauce, salt, cayenne pepper & chili flakes, and mix well. (pic 1-2)
Now add all cut tofu pieces to the mixing bowl. Mix well till every piece is coated with the soya sauce. (pic 3-4)
Heat a nonstick pan on medium heat and place all the marinated tofu nuggets on the surface in a single layer. Pour all the remaining liquid as well. (pic 5)
Cook them from all the sides till golden brown, it takes around 10-15 minutes. (pic 6-8) Once tofu nuggets are cooked transfer them to a bowl and keep them aside.
Meanwhile, prepare for other ingredients.
To make tofu croutons you can use an air fryer or oven. They are easy to make and store in advance.
Prepare dressing
In a mason jar add lemon juice, rice vinegar, maple syrup, chopped cilantro, chopped mint leaves, and salt. Close the lid and shake it well, keep it ready.
Combine salad ingredients
In a mixing bowl add cucumber, tomatoes, bell peppers, red onion, and the dressing. Give a nice stir till all veggies are coated with dressing.
Serve
Now spread salad greens in one layer on a serving platter. Place the vegetables on top of it and finally add the tofu nuggets. Spicy tofu Panzanella salad with spring green is ready to enjoy.
Tips & FAQ
- Tofu croutons can be made in advance either in oven or in air fryer.
- You can also grill tofu instead of pan frying.
It normally goes with all grilled meat recipes. Being on the vegetarian side, grilled vegetables, kababs, or grain-based dishes, roasted potatoes, mashed potatoes, or casserole are a few more options to serve alongside. This healthy tofu salad will also go well with burgers, sandwiches, and pasta as a side dish.
Any crusty pieces of bread like ciabatta, sourdough, or French bread work great for this salad. Do not use a soft sandwich bread for this tofu salad. It will go soggy and may fall apart which will ruin the appearance.
Tofu is high in protein and fat but lowers in carbohydrates. Due to this tofu is considered a good plant-based vegan protein source. It is gluten-free and keto-friendly as well.
How To Serve
This spicy tofu Panzanella salad tastes great when served fresh. It will go well as a standalone dish or as a side dish with sandwiches, and burgers.
How To Store
Storing it for some time can make the tofu nuggets soggy which may not taste great. Also due to citrus, veggies leave a lot of water content and become soft.
If you want to store it or make it in advance then store everything separately. Vegetables, dressing, and tofu croutons all should be placed in a separate container and store in the refrigerator for 5-7 days.
This way you can toss as much as you plan to eat and the rest keep storing in the fridge.
More Summer Salad Recipes
If you like this salad recipe, do check a few more sides from the blog.
Check What Goes Well With Cucumber.
Few More Tofu Recipes
If you try this recipe, please consider leaving a comment and a star rating. Don't forget to tag #fitmealideas20 on Instagram or @fitmealideas on Pinterest!
Recipe
Tofu Panzanella Salad (With a twist to traditional panzanella)
Equipment
- Tofu press
Ingredients
For tofu
- 14 oz tofu used firm or extra firm
- 3 tablespoon soy sauce
- ½ teaspoon salt
- ¼ teaspoon cayenne pepper
- ¼ teaspoon red chili flakes
For salad
- 1 cup cucumber sliced, any cucumber will work
- 1 cup cherry tomato cut in half, any tomato will work
- 1 cup bell peppers I use colorful bell peppers
- ¼ cup red onion sliced
- ½ cup spring greens any salad green will go well
For dressing
- 3 tablespoon lem juice
- 3 tablespoon rice vinegar
- 1 tablespoon maple syrup
- ½ tsp salt
- 2 tablespoon cilantro chopped finely
- 2 tablespoon mint fresh mint leaves chopped finely
Instructions
Pan-fried tofu
- At first, open the packet and drain the water from the tofu. Use a tofu press or keep it under the heavy object in order to squeeze the extra water. 30 minutes is enough to squeeze the extra water.14 oz tofu
- After 30 minutes take the tofu out from the tofu press and cut it into small pieces. Transfer them to a mixing bowl and add soya sauce, salt, cayenne pepper & chili flakes.14 oz tofu, 3 tablespoon soy sauce, ½ teaspoon salt, ¼ teaspoon cayenne pepper, ¼ teaspoon red chili flakes
- Mix well till every piece is coated with the soya sauce. Heat a nonstick pan on medium heat and place all the marinated tofu nuggets on the surface in a single layer. Pour all the remaining liquid as well.
- Cook them from all the sides till golden brown, it take around 10-15 minutes. Meanwhile prepare for other ingredients.Once tofu nuggets are cooked transfer them in a bowl and keep aside.
Prepare dressing
- In a mason jar add lemon juice, rice vinegar, maple syrup, chopped cilantro, chopped mint leaves, and salt. Close the lid and shake it well, keep it ready.3 tablespoon lem juice, 3 tablespoon rice vinegar, 1 tablespoon maple syrup, 2 tablespoon cilantro, 2 tablespoon mint
Combine salad ingredients
- In a mixing bowl add cucumber, tomatoes, bell peppers, red onion, and the dressing. Give a nice stir.1 cup cucumber, 1 cup cherry tomato, 1 cup bell peppers, ¼ cup red onion
Serve
- Now spread salad greens in one layer on a serving platter. Place the salad vegetables on it and finally add the tofu nuggets. Spicy tofu Panzanella salad is ready to enjoy.½ cup spring greens, ½ teaspoon salt
Notes
- If you want to store it or make it in advance then store everything separately. Vegetables, dressing, and tofu croutons all should be placed in a separate container and store in the refrigerator for 5-7 days.
- Tofu croutons can be made in advance either in the oven or in the air fryer.
- You can also grill tofu instead of pan-frying.
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