Pan Grilled Tofu Salad
Pan Grilled Tofu Salad with stir fry veggies is a colorful, healthy and filling salad with sweet and spicy flavours.
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
You can use paneer/tofu/temp. You can also use Halloumi or Queso cheese, can be grilled easily .
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.
Did you try the recipe..Share @foodtrails25 or tag me #foodtrails25!
Tried this recipe?Share @foodtrails25 or tag me #foodtrails25!