Tofu & Edamame (枝豆).
The soy duo that packs any meatless meal with much needed protein. Both are my go-to on veggie days, which have become a cinch with the growing popularity, and availability of these two ingredients.
With Tofu & Edamame, no longer are my salads an appetizer or light meal. There isn’t much room for dessert after finishing a Pan-Fried Tofu & Edamame Salad with Wasabi Dressing.
This Pan-Fried Tofu & Edamame Salad incorporates two Japanese favorites, so it was only a matter of adding in a few more – like mirin, wasabi, and toasted sesame seeds - to create a Japanese-style salad.
The tofu is pan-fried for a crispy outer layer and creamy texture inside. It is then combined with edamame, shredded carrots, cucumber and spring onion, and tossed with a wasabi based dressing to give the salad a fresh, clean taste. Finally, toasted sesame seeds are sprinkled on to give a subtle nutty flavor.
This salad is sure to tease the taste buds, and fill you up without being overwhelming. The kind of salad that’s perfect for lunch on a busy Monday at the office.
Pan-fried Tofu & Edamame Salad with Wasabi Dressing
by Season with Spice
2 servings as a meal (3-4 as a side)
Ingredients:
3 tbsp of toasted sesame seeds
1 tbsp vegetable oil (for pan frying tofu)
14oz (1 block) extra firm tofu – cut into 1/2 inch cubes
1/4 tsp of Season with Spice’s finely ground white pepper
1 cup pre-cooked & shelled edamame
1 medium carrot – shredded
1 medium cucumber – shredded
3 spring onion – chopped
Soba Noodles as a side
Wasabi Dressing:
3 tsp of Wasabi Powder – add water to make paste
1 tbsp grapeseed/sunflower oil
1/3 cup of low sodium, light soy sauce
1 tbsp mirin or rice vinegar
1 tbsp toasted sesame oil
1 tbsp lemon juice
Method:
Wasabi dressing:-
In a small bowl, combine wasabi powder with water to form a thick paste. Add the rest of the wasabi dressing ingredients and whisk to combine.
Toasted sesame seeds:
Place the white sesame seeds into a dry frying pan or heavy skillet, and heat over medium fire. Stir frequently until the seeds are fragrant and golden. Remove and set aside.
Fried tofu:-
Pat the tofu dry and cut into cubes. Heat oil in the pan or skillet over medium high heat. Add tofu and cook on one side for about 3-4 minutes until edges are browned and firm. Then turn over to another side and cook for another few minutes, until edges are golden. Sprinkle in the ground white pepper toward the end of the cooking process.
Salad:-
Place the tofu in a large bowl, and add in the edamame, shredded carrots, cucumber and spring onion. Toss everything together with the wasabi dressing and then top with the toasted sesame seeds. Serve at room temperature or chilled.
Notes:
- If you’re having this for dinner, try adding in a small salmon fillet, baked with a light marinade of lemon and pepper. And enjoy the salad with a side of soba noodles.
- In addition to toasted sesame seeds, try tossing in some shredded nori seaweed for a really nice crunch and added flavor.
- Because this salad can be enjoyed at room temperature or cold, I typically prepare it the night before for our lunch the next day. You can also make a bigger batch and have it over 2-3 meals. It will keep well in the fridge for a few days.
by Season with Spice
2 servings as a meal (3-4 as a side)
Ingredients:
3 tbsp of toasted sesame seeds
1 tbsp vegetable oil (for pan frying tofu)
14oz (1 block) extra firm tofu – cut into 1/2 inch cubes
1/4 tsp of Season with Spice’s finely ground white pepper
1 cup pre-cooked & shelled edamame
1 medium carrot – shredded
1 medium cucumber – shredded
3 spring onion – chopped
Soba Noodles as a side
Wasabi Dressing:
3 tsp of Wasabi Powder – add water to make paste
1 tbsp grapeseed/sunflower oil
1/3 cup of low sodium, light soy sauce
1 tbsp mirin or rice vinegar
1 tbsp toasted sesame oil
1 tbsp lemon juice
Method:
Wasabi dressing:-
In a small bowl, combine wasabi powder with water to form a thick paste. Add the rest of the wasabi dressing ingredients and whisk to combine.
Toasted sesame seeds:
Place the white sesame seeds into a dry frying pan or heavy skillet, and heat over medium fire. Stir frequently until the seeds are fragrant and golden. Remove and set aside.
Fried tofu:-
Pat the tofu dry and cut into cubes. Heat oil in the pan or skillet over medium high heat. Add tofu and cook on one side for about 3-4 minutes until edges are browned and firm. Then turn over to another side and cook for another few minutes, until edges are golden. Sprinkle in the ground white pepper toward the end of the cooking process.
Salad:-
Place the tofu in a large bowl, and add in the edamame, shredded carrots, cucumber and spring onion. Toss everything together with the wasabi dressing and then top with the toasted sesame seeds. Serve at room temperature or chilled.
Notes:
- If you’re having this for dinner, try adding in a small salmon fillet, baked with a light marinade of lemon and pepper. And enjoy the salad with a side of soba noodles.
- In addition to toasted sesame seeds, try tossing in some shredded nori seaweed for a really nice crunch and added flavor.
- Because this salad can be enjoyed at room temperature or cold, I typically prepare it the night before for our lunch the next day. You can also make a bigger batch and have it over 2-3 meals. It will keep well in the fridge for a few days.
