Looking for a healthy, protein-packed meal that’s both satisfying and delicious? This Grilled Mushroom and Tofu Salad is my go-to recipe when I want something nutritious yet full of flavor. The combination of smoky grilled mushrooms and perfectly seasoned tofu creates a hearty salad that even meat-lovers will appreciate.
Ingredients
- 14 oz firm tofu, pressed and cut into 1-inch cubes
- 8 oz mixed mushrooms (portobello, shiitake, or button mushrooms)
- 4 cups mixed salad greens
- 1 red bell pepper, sliced
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 clove garlic, minced
- 1 teaspoon ginger, grated
- Salt and pepper to taste
- Optional: sesame seeds for garnish
Instructions
- Press the tofu for at least 30 minutes to remove excess moisture. While waiting, whisk together soy sauce, sesame oil, rice vinegar, garlic, and ginger in a bowl.
- Cut the tofu into cubes and marinate in half of the sauce mixture for 15-20 minutes.
- Clean the mushrooms and slice larger ones into thick pieces. Toss with olive oil and season with salt and pepper.
- Preheat your grill or grill pan to medium-high heat.
- Grill the marinated tofu for 3-4 minutes per side until golden brown with nice grill marks.
- Grill the mushrooms for 4-5 minutes, turning occasionally, until they’re tender and slightly charred.
- In a large bowl, arrange the salad greens and sliced bell peppers.
- Top with the grilled mushrooms and tofu, drizzle with the remaining sauce, and sprinkle with sesame seeds if desired.
Cook Time and Serving Size
Prep Time: 45 minutes (including pressing and marinating)
Cook Time: 10 minutes
Total Time: 55 minutes
Servings: 4
Recipe Notes
For the best results, don’t skip pressing the tofu – this crucial step helps it absorb more flavor and achieve better texture. If you’re short on time, you can use pre-pressed tofu from the store. The mushrooms should be relatively dry before grilling to achieve nice caramelization – pat them with paper towels if needed.
This salad is best served immediately while the grilled components are still warm, creating a pleasant contrast with the cool greens. If you’re meal prepping, store the grilled ingredients separately from the greens and assemble just before eating. The sauce can be made ahead and stored in the refrigerator for up to a week.
To make this recipe gluten-free, simply swap the soy sauce for tamari or coconut aminos. For additional protein and crunch, try adding some toasted nuts or seeds to the finished salad.
Grilled Mushroom and Tofu Salad
Ingredients
- 14 oz firm tofu pressed and cut into 1-inch cubes
- 8 oz mixed mushrooms portobello, shiitake, or button mushrooms
- 4 cups mixed salad greens
- 1 red bell pepper sliced
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 clove garlic minced
- 1 teaspoon ginger grated
- Salt and pepper to taste
- Optional: sesame seeds for garnish
Instructions
- Press the tofu for at least 30 minutes to remove excess moisture. While waiting, whisk together soy sauce, sesame oil, rice vinegar, garlic, and ginger in a bowl.
- Cut the tofu into cubes and marinate in half of the sauce mixture for 15-20 minutes.
- Clean the mushrooms and slice larger ones into thick pieces. Toss with olive oil and season with salt and pepper.
- Preheat your grill or grill pan to medium-high heat.
- Grill the marinated tofu for 3-4 minutes per side until golden brown with nice grill marks.
- Grill the mushrooms for 4-5 minutes, turning occasionally, until they're tender and slightly charred.
- In a large bowl, arrange the salad greens and sliced bell peppers.
- Top with the grilled mushrooms and tofu, drizzle with the remaining sauce, and sprinkle with sesame seeds if desired.
