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–+ servings

Honey Mustard Tofu Salad with Peas and Green Beans

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Welcome to a vibrant and healthy dish that celebrates fresh greens! This Honey Mustard Tofu Salad is a delightful mix of crisp greens, bright peas, and tender green beans, all lovingly topped with perfectly cooked tofu. The sweet and tangy honey mustard dressing brings everything together, and a sprinkle of chopped cilantro adds a refreshing note. Serve with a spoonful of creamy yogurt on the side for an extra touch. Enjoy mixing and matching the veggies based on what you have on hand—make it your own!
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4
Course: General Healthy Food
Cuisine: Global Healthy
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 400 g firm tofu
  • 200 g mixed salad greens
  • 100 g green peas
  • 150 g green beans
  • 60 ml honey
  • 60 ml Dijon mustard
  • 30 ml apple cider vinegar
  • 1 tbsp olive oil
  • to taste salt and pepper
  • 50 g fresh cilantro
  • 120 g plain yogurt
  • for creaminess sliced avocado optional
  • for crunch toasted nuts or seeds optional

Equipment

  • Large mixing bowl
  • Baking tray
  • Chef's knife
  • Pot for blanching vegetables
  • Grater for adding cheese

Method
 

  1. Prepare the Tofu: Preheat your oven to 200°C (400°F). Cut the tofu into 1-inch cubes and place them on a baking tray lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Bake for 20 minutes, flipping halfway through until golden and crispy.
  2. Blanch the Green Beans: Bring a pot of salted water to a boil. Add the green beans and cook for 3-4 minutes until bright green and tender-crisp. Drain and immediately plunge them into an ice bath to stop the cooking process. After a few minutes, drain again and set aside.
  3. Combine the Dressing: In a small bowl, whisk together the honey, Dijon mustard, apple cider vinegar, olive oil, salt, and pepper until well combined.
  4. Assemble the Salad: In a large mixing bowl, combine the mixed greens, peas, green beans, and cilantro. Pour the dressing over the salad and toss gently until everything is nicely coated.
  5. Serve: Plate the salad and top with the baked tofu cubes. Serve with a spoonful of yogurt on the side, and add any optional toppings if desired.

Nutrition

Calories: 320kcalCarbohydrates: 36gProtein: 20gFat: 12gSodium: 280mgPotassium: 600mgFiber: 8gSugar: 10gVitamin A: 1200IUVitamin C: 30mgCalcium: 250mgIron: 3mg

Notes

Feel free to swap the mixed greens for any leafy greens you prefer, and if honey isn't suitable, try using maple syrup for a vegan twist on the dressing.
The salad is best enjoyed fresh, but you can store leftovers in an airtight container in the fridge for up to two days.
Reheat the tofu gently or enjoy it cold for a refreshing meal!
This is a versatile recipe, so let your creativity shine by adding additional vegetables you love or have on hand.

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