Pan Grilled Tofu Salad with stir fry veggies is a colorful, healthy and filling salad with sweet and spicy flavours. It is one of my favourite salad that I often make when I am in a mood for No Grain meal. It fills my tummy and saitates my taste buds and it is so appealing to eyes too!!
This grilled tofu salad is a Gluten-free and Vegan friendly . It is very easy quick and adaptable recipe.
- About the Recipe
- Ingredients for Pan Grilled Tofu Salad
- How to make Pan Grilled Paneer/Tofu Salad
- Variations of Salad
- Can I add raw veggies like bell peppers without stir frying
- Can I make ahead this Tofu Salad with vegetables
- More nourishing and filling Salad Recipes for you
- Recipes with mixed veggies/colorful veggies
- Recipe Card
About the Recipe
This Tofu Salad is a combination of pan fried stir fried veggies with salad greens and pan fried tofu and sweet and spicy lemon dressing.
You can make this salad for everyday meals or salad bar for your parties or have it like a mini meal when you are in a mood for no grain meal.
Add vegetables and protein for your choice. Many times I also add pan grilled paneer/Indian cottage cheese and you can also add halloumi cheese or queso cheese.
Why I need to make this Tofu Salad
- It's a kind of mini meal which right ticks all the boxes of nutrients.
- A great to have, filling meal for your no grain days.
- You can customize it as per the availability of the vegetables.
- Cooked veggies in salad are easy to digest especially for those who have difficulty in digesting raw veggies.
- Loaded with nutrients, fibre and protein.
Ingredients for Pan Grilled Tofu Salad
Tofu- Use firm tofu.
To Pan Grill Tofu: Kashmiri Red Chilli Powder/Paprika, Salt and Oil.
Veggies- Colored Bell Peppers, Broccoli, Baby Corn, Onion, Lettuce, Tomato. You can also take other veggies like sweet corn, zucchini, carrot, beans, mushroom.
Salad Dressing- Lemon juice, Jaggery Powder/Brown Sugar, Salt, Black Pepper, Red Chilli Flakes, Oregano/Italian Seasoning.
How to make Pan Grilled Paneer/Tofu Salad
Prepare the veggies
- Steam broccoli and baby corn.
- Cut onion, bell peppers in cubes.
- Cut tomato lengthwise or in cubes and take out the pulp and seed portion.
Prepare the salad dressing
In a bowl mix together all the ingredients listed under salad dressing.
Grill Tofu
To make this salad, firstly we pan grill tofu. If tofu has extra water you can squeeze off extra water from it using some heavy weight and tissue paper. Pressed Tofu captures the flavours more and tastes much better.
- Cut tofu pieces length wise. Check the below pics for reference. In a bowl add 1-2 tsp oil, red chilli powder or paprika, turmeric powder, salt (about 1/4-1/2 tsp). Coat the pieces nicely with spices and oil.
- Heat a grilling pan/a non stick pan. Add tofu pieces and grill from both the sides.
- Take out in a separate plate/dish and keep aside.
Pan Fry the Vegetables
In a pan heat 1-2 tsp oil. Add minced garlic, then onion and then steamed broccoli and baby corn. Finally add bell peppers. Stir fry the veggies. Add salt, oregano and red chilli flakes.
Plating Salad
Roughly tore some salad greens (lettuce varieties, baby spinach, rocket leaves). Transfer the stir fried veggies. Cut paneer into small pieces/cubes and add to salad. You can also crushed walnuts/toasted almonds. Add the dressing before serving. Mix and enjoy the salad.
Variations of Salad
- Use paneer/tofu/temp. You can also use Halloumi or Queso cheese, you can easily grill it.
- You can also add mushrooms. Stir fry along with other veggies.
- Add seasoning or dressing of your choice. Like peanut butter dressing, mustard vinaigrette, yogurt mint dressing, simple sweet and spicy soy sauce dressing.
Can I add raw veggies like bell peppers without stir frying
You can bell peppers and steamed broccoli without stir frying, but baby corn needs to cooked a little more.
Stir fried vegetables are easy to digest and I prefer stir frying the veggies for this salad.
Can I make ahead this Tofu Salad with vegetables
It tastes best when served warm. To make for parties you can prepare the veggies, stir fry and assemble just before serving. Do not add dressing if you are keeping it for long.
More nourishing and filling Salad Recipes for you
Vermicelli Noodle Salad, Chickpeas and Pasta Salad, Black Bean Salad with Crunchy Tacos, Grilled Veggies with Creamy Cilantro Dip, Lentil salad with Tahini dressing, Mediterranean black eyed peas salad and many more HERE
Recipes with mixed veggies/colorful veggies
Recipe Card
Pan Grilled Tofu Salad
Equipment
- Grill Pan
- Pan
- Knife
- Chopping Board
- Mixing Bowls
Ingredients
- 200 gm Tofu 7 oz pack
To Grill Paneer/Tofu
- 1 tsp Red Chilli Powder/Paprika
- ¼ tsp Turmeric Powder
- ¼ tsp Salt
- 1 tsp Oil
Veggies for Salad
- 1 cup Colored Bell Peppers(cubed) as required
- ½ cup Baby corn
- ½ cup Broccoli florets
- 1 medium Onion(cubed)
- 1-2 Tomatoes
- Salad Greens (as required) any kind of lettuce, baby spinach/rocket leaves
- 2-3 Garlic Cloves
- 1-2 tsp Oil
- Oregano/Italian Seasoning as required
- Red Chilli Flakes
- Salt to taste
Salad Dressing
- Juice of ½ lemon
- 1 tsp Brown Sugar/Jaggery powder or /Maple syrup/Honey
- Oregano/Italian Seasoning as required
- Red Chilli Flakes
- Pinch of Salt
Instructions
Prepare the veggies
- Steam broccoli and baby corn.
- Cut bell peppers and onion in cubes.
- Cut tomato lengthwise or in cubes and take out the pulp and seed portion.
Prepare salad dressing
- In a bowl mix together all the ingredients listed under salad dressing.Juice of ½ lemon, 1 tsp Brown Sugar/Jaggery powder, Oregano/Italian Seasoning, Red Chilli Flakes, Pinch of Salt
Grill Tofu
- To make this salad, firstly we pan grill tofu. If tofu has extra water you can squeeze off extra water from tofu using some heavy weight and tissue paper.200 gm Tofu
- Cut tofu pieces length wise.
- In a bowl add 1-2 tsp oil, red chilli powder or paprika, turmeric powder, salt (about 1/4-1/2 tsp).1 tsp Red Chilli Powder/Paprika, ¼ tsp Turmeric Powder, ¼ tsp Salt, 1 tsp Oil
- Coat the pieces nicely with spices and oil.
- Heat a grilling pan/a non stick pan. Add tofu pieces and grill from both the sides. Take out in a separate plate/dish and keep aside.
Pan Fry the Vegetables
- In a pan heat 1-2 tsp oil. Add minced garlic, then onion , Stir fry for few seconds. Then, add steamed broccoli and baby corn. Then add bell peppers and saute.1 cup Colored Bell Peppers(cubed), ½ cup Baby corn, ½ cup Broccoli florets, 1 medium Onion(cubed), 1-2 Tomatoes, 2-3 Garlic Cloves, 1-2 tsp Oil, 1 tsp Red Chilli Powder/Paprika
- Stir fry the veggies.
- Add salt, oregano and red chilli flakes. Add salt carefully and as per taste, as we have added some salt while grilling paneer and also in the dressing.Oregano/Italian Seasoning, Red Chilli Flakes, Salt to taste
Plating Salad
- Roughly tear some salad greens (lettuce varieties, baby spinach, rocket leaves). Transfer the stir fried veggies.Salad Greens (as required)
- Cut tofu into small pieces/cubes and add to salad. You can also add crushed walnuts/toasted almonds. Add the dressing before serving. Mix and enjoy the salad.
- You can serve this salad warm immediately after stir frying veggies or may serve it as cold. Either ways it tastes great and the crunch in veggies stays.
- If you are keeping it for your guests then keep the dressing aside so that everyone can add to the salad. If we add dressing before and keep it then veggies may lose water.
Notes
Do try this Stir fry veggie Salad with grilled tofu. It is a kind of min meal, filling and so tasty.
Also, whenever you try the recipe, I will love to hear/share your feedback or any queries in the comment section below. I will try to answer your queries as soon as possible.
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Swati
Swati
Thanks Priya.. pls do try you will love it
Seema
This salad will be perfect for winter sbd summer. There will also be no resistance from my young ones as the paneer rules.
Swati
Thanks Seema.. yes kids will love it as you can add grilled paneer. Do try.
Kalyani
I love warm salads and this grilled tofu version would take me on a new journey with that ingredient I have so far resisted to taste. Such lovely colours and texture of this salad, Swati
Swati
Thanks Kalyani.. do try this. grilled tofu tastes almost like paneer. you will definitely love it.
Preethi Prasad
Tofu salad is my go too many a times . I love the simple dressing that enhances the flavors of this salad. I have tofu and will make this salad today for my dinner . Beautifully presented .
Swati
Thanks Preethi, pls do try and share your feedback
Priya Srinivasan
Pan grilled salad with tofu sounds so delish. Love the simple spices used in the tofu. Love the colorful veggies in that bowl ! I m looking for recipes with tofu to include in my meals these days , I m definitely trying this hearty salad with tofu and rainbow veggies.