Tofu Panzanella Salad (With a twist to traditional panzanella)

Tofu Panzanella Salad (With a twist to traditional panzanella)

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.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 5

Cook Time 15

Course Salad, Side Dish

Cuisine Italian

Servings Adults

Calories 277 kcal

Equipment

Tofu press

Ingredients

For tofu

14 oz tofu used firm or extra firm
3 tbsp soy sauce
1/2 tsp salt
1/4 tsp cayenne pepper
1/4 tsp 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
1/4 cup red onion sliced
1/2 cup spring greens any salad green will go well

For dressing

3 tbsp lem juice
3 tbsp rice vinegar
1 tbsp maple syrup
1/2 tsp salt
2 tbsp cilantro chopped finely
2 tbsp mint fresh mint leaves chopped finely

Add to Shopping List

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 tbsp soy sauce, 1/2 tsp salt, 1/4 tsp cayenne pepper, 1/4 tsp 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 tbsp lem juice, 3 tbsp rice vinegar, 1 tbsp maple syrup, 2 tbsp cilantro, 2 tbsp 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, 1/4 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.
1/2 cup spring greens, 1/2 tsp salt

Notes

Tips

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.

Nutrition

Calories: 277kcalCarbohydrates: 26gProtein: 23gFat: 9gSaturated Fat: 1gSodium: 2700mgPotassium: 583mgFiber: 5gSugar: 14gVitamin A: 3164IUVitamin C: 126mgCalcium: 309mgIron: 4mg

Tried this recipe?Mention @thefitmealideas or tag #thefitmealideas. I would LOVE to see your creations!