Nutrition
Calories: 557kcal | Carbohydrates: 42g | Protein: 40g | Fat: 23g | Fiber: 18g
This is not your typical low-protein salad that will leave you hungry 30 minutes after eating it! This salad has 30% protein and 18 grams of fiber! It has Extra Firm Tofu meaty crumbles and a tasty Ranch Dressing made from Extra Firm Silken Tofu. This is also great for meal prepping, as it makes 6 servings.
Servings
Ingredients
Ranch
- 11 oz Extra Firm Silken Tofu (Mori-Nu 12.3oz package) I used Mori Nu
- 3/4 cup Water
- 2 tbsp Rice Vinegar
- 2 tbsp Lemon Juice
- 1 1/2 tsp Salt
- 2 tsp Garlic Powder
- 1 1/2 tsp Onion Powder
- 1/4 cup Fresh Dill finely cut
Tofu Crumble
- 32 oz Super/Extra Firm Tofu
- 4 tbsp Nutritional Yeast
- 4 tbsp Soy Sauce
- 2 tsp Smoked Paprika
- 4 tsp Chili Powder
Additional Mix-ins (Optional)
- Spinach
- Craisins
- Vegan Feta
- Pumpkin seeds
Instructions
Ranch
- In a high powered blender, blend everything except for the dill until very smooth.
- Add in the fresh dill and pulse the blender until mixed in; do not blend or you will end up with green ranch dressing.
- **For dressing, use recommended amount of water. If you’re using for a dipping sauce, use less.
Tofu Crumbles
- Preheat oven to 375 F (191 C).
- In a large bowl, crumble tofu by hand.
- Mix in additional ingredients well (I use my hands for this also).
- Line 2 - 3 baking sheets with parchment paper and evenly spread tofu crumble into a thin layer.
- Bake for 22 - 27 minutes, flipping halfway through.
Assembly
- Layer spinach, craisins, vegan feta, pumpkin seeds and ranch dressing.
Equipment
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Notes
Track this on My Fitness Pal searching:
PDV High Protein Tofu Salad
Soy-free Option:
- Instead of regular tofu, use a soy-free tofu option, such as Fava Bean.
- Use a soy-free Ranch dressing option instead!
Did you make this recipe?Mention @proteindeficient.vegan
Additional Information:
- Could easily be made gluten-free by subbing soy sauce with coconut aminos
Ingredients
Ranch Dressing
- Extra Firm Silken Tofu – make sure you use silken tofu for this dressing. If you use regular tofu (firm/extra firm/super firm tofu), a dressing you will not get – you will get thick mush, similar to hummus. You can find silken tofu at most grocery stores and you can also buy a shelf-stable variety online. I really like the brand Mori-Nu; I usually get their Extra Firm Silken Tofu because it has great macros. Any silken tofu will work great though!
- Water
- Rice Vinegar – if you don’t have rice vinegar, another mild vinegar could also work, like apple cider vinegar or white wine vinegar.
- Lemon Juice – I used fresh lemon juice, but you can use store-bought too.
- Salt, garlic powder, onion powder.
- Dill – I recommend using fresh dill.
Tofu Crumbles
- Extra firm/super firm tofu – I used Super Firm Tofu which doesn’t need to be pressed because it’s vacuum packed. If you’re going to use firm tofu, make sure you press the excess water out of it ahead of time. I like to use a tofu press, but you could even use some heavy books.
- Nutritional Yeast – this is a shelf-stable ingredient used in a lot of vegan recipes to add a cheesy flavor. You can buy nutritional yeast at most grocery stores and also online. It’s also very high in protein!
- Soy sauce – I used low sodium soy sauce, but you could also use coconut aminos if you’re gluten free!
- Smoked paprika, chili powder
Additional Mix-In Options
- Spinach – I love to use baby spinach for salads. It’s about 40% protein on a calorie basis! You can use whatever greens you like best though!
- Craisins – I prefer to use reduced sugar Craisins because they’re high in fiber!
- Vegan Feta we – I used Follow Your Heart because it’s my favorite!
- Pumpkin seeds – for the CRUNCH!
Instructions
Ranch Dressing
- In a high powered blender, blend everything except for the dill until very smooth.
- Finely chop the fresh dill.
- Add in the chopped dill and pulse the blender until mixed in, or whisk in by hand. Do NOT blend in the dill or you will end up with green ranch dressing ?
Tofu Crumbles
- Preheat the oven to 375 F (190 C).
- In a large bowl, crumble the tofu by hand.
- Mix in additional ingredients well (nutritional yeast, soy sauce, spices). I use my hands for this also – make sure you everything is really well combined.
- Line 2 – 3 baking sheets with parchment paper and evenly spread the tofu crumbles into a thin layer.
- Bake for 22 – 27 minutes. Flip the crumbles halfway through.
Assembly
- Layer spinach, craisins, vegan feta, pumpkin seeds and ranch dressing.
Silly Little Haiku
I love a salad
Vegans make the best salads
Everyone knows this
Author
Protein Deficient Vegan
