Edamame Tofu Crunch Salad

Edamame Tofu Crunch Salad

A protein-packed plant-based crunch salad with crispy seared tofu, tender edamame, and toasted cashews tossed in a creamy tahini-ginger dressing. The cabbage-carrot base keeps every bite bright and crunchy, making it a satisfying meal-prep-friendly lunch that supports hormone balance, gut health, and fertility.

Prep: 15 min Cook: 25 min Total: 50 min Serves: 4

Allergens: soy, sesame, tree nuts

Print Copy Ingredients

Ingredients

Adjust servings

− 4 + reset

• For the Salad Base
• ½ cup dry quinoa (yields about 1½ cups cooked)
• 1 cup water
• Pinch of sea salt
• For the Tofu
• 14 oz extra-firm tofu, drained and pressed
• 1 tbsp avocado oil (for cooking)
• 1 tbsp GF tamari
• ½ tsp garlic powder
• For the Veggies & Edamame
• 12 oz shelled edamame (about 2 cups), thawed if frozen
• 1 cup green or red cabbage, shredded
• 2 medium carrots, grated — about 1 cup
• ½ cup green onions, thinly sliced
• ¼ cup fresh cilantro, chopped (plus more for garnish)
• For the Tahini-Ginger Dressing
• 3 tbsp tahini (well-stirred)
• 2 tbsp rice vinegar
• 2 tbsp GF tamari (or coconut aminos)
• 1 tbsp toasted sesame oil
• 1 tbsp raw honey
• 1 tbsp fresh ginger, grated (or 1 tsp ground)
• 2 cloves garlic, minced
• 1 ½ tbsp sriracha — to taste, optional for heat
• 3 tbsp warm water, to thin to drizzle consistency
• For the Topping
• ½ cup raw cashews, chopped and toasted
• 1 tbsp sesame seeds (white, black, or mixed)
• Lime wedges, for serving

Nutrient Highlights

What this recipe delivers, and why it matters.

• 🌱

  Folate (B9)

  Central to women's nutrition, supporting cell growth and DNA synthesis.

  from edamame & tofu

• 🧘‍♀️

  Magnesium

  Supports muscle function, sleep, and nervous system relaxation.

  from edamame, tofu & sesame seeds

• 🥩

  Iron

  Supports energy, oxygen transport, and iron needs during menstruation.

  from edamame, tofu & sesame seeds

Nutrition Facts

Serving size: 1 serving
Servings per recipe: 4

• Calories585
• Protein34.3 g
• Total Carbohydrates44.3 g
• Dietary Fiber10.4 g
• Total Sugars13.2 g
• Added Sugars4.9 g
• Total Fat34.2 g
• Saturated Fat5.1 g
• Sodium871 mg

* Values are estimates based on recipe ingredients; actual nutrition will vary with produce size, brand, and preparation.

Directions

1. Press the tofu. Drain tofu and wrap in a clean kitchen towel or paper towels. Place a heavy pan or stack of plates on top and press for 10–15 minutes to remove excess moisture. Cut into ½-inch cubes.
2. Cook the quinoa. Rinse ½ cup quinoa under cold water. Combine with 1 cup water and a pinch of salt in a small saucepan. Bring to a boil, reduce heat to low, cover, and simmer 12–15 minutes until water is absorbed. Remove from heat and let stand covered 5 minutes, then fluff with a fork. Spread on a plate to cool.
3. Toast the cashews. Toast ½ cup chopped cashews in a dry skillet over medium heat for 3–4 minutes, stirring often, until fragrant and lightly golden. Transfer to a plate to cool.
4. Cook the tofu. Heat 1 tbsp avocado oil in a large nonstick skillet over medium-high heat. Add cubed tofu in a single layer, sprinkle with garlic powder, and cook 8–10 minutes, turning occasionally, until golden on multiple sides. In the last minute, drizzle 1 tbsp tamari over the tofu and toss to coat. Transfer to a plate to cool slightly.
5. Heat the edamame. If using frozen, blanch in boiling water 2–3 minutes (or microwave 2 minutes), then drain and rinse under cold water to stop the cooking. Pat dry.
6. Whisk the dressing. In a small bowl or jar, whisk together tahini, rice vinegar, tamari, sesame oil, honey, ginger, garlic, and sriracha. Add 2 tbsp warm water to start, then add more (1 tbsp at a time) until the dressing reaches a drizzly, pourable consistency. Taste and adjust — more honey for sweetness, more tamari for salt, more sriracha for heat.
7. Build the salad. In a large bowl, combine cooled quinoa, edamame, cabbage, grated carrots, green onions, cilantro, and tofu cubes.
8. Dress and toss. Pour about ⅔ of the dressing over the salad and toss thoroughly to coat. Add more dressing to taste (reserve any extra for individual portions or leftovers).
9. Plate and top. Divide among 4 bowls. Top with toasted cashews, sesame seeds, and extra cilantro. Serve with lime wedges.

Chef's Notes

• Press the tofu properly: The longer you press, the crispier the sear. Ten to fifteen minutes with a heavy weight gets you golden edges; pressing 30 minutes (or overnight in the fridge wrapped in a towel) gets you restaurant-crispy. Don't skip this step — moisture is the enemy of a good sear.
• Dressing consistency matters: Start with 2 tbsp warm water and whisk until smooth — tahini seizes before it loosens. Add water 1 tbsp at a time until the dressing ribbons off a spoon. Too thick leaves the salad clumpy; just right coats every ingredient evenly.
• Meal prep tip: Store the dressing separately and dress individual portions as needed — the salad holds 4–5 days undressed in the fridge. If you want to revive the tofu's crispy texture before eating, toss it in a dry skillet or air fryer for 3–4 minutes.

All nutrition information and nutrient highlights are provided for educational and informational purposes only, and are not intended as medical or nutritional advice. For personalized guidance, please consult a qualified healthcare provider.