Toasted tofu with arugula and seeds is a simple vegan recipe, a quick dish prepared like a salad with a mix of arugula, mixed seeds, cherry tomatoes and corn.
A complete vegan big salad ready in 15 minutes that has everything: protein, vegetables, crunch and color.
It’s the classic dinner-saver when it’s hot or you have zero desire to cook but want to eat well.
Tofu is often called a plant-based cheese because it’s obtained by coagulating soy milk. It’s high in protein and low in fat. With its neutral flavor it’s very versatile and suitable for both sweet and savory recipes, as it absorbs the flavors of the foods it’s paired with.
This is a food commonly eaten by vegans; I’m not vegan but I bought it out of curiosity — it was my first time tasting it and its flavor is indeed neutral, but dressed and paired with other ingredients it becomes pleasant for anyone wanting a light vegan dish.
TRY THESE OTHER VEGAN RECIPES
- Difficulty: Very easy
- Rest time: 10 Minutes
- Preparation time: 10 Minutes
- Cooking time: 5 Minutes
- Portions: 2 Servings
- Cooking methods: Griddle, Oven
- Cuisine: Italian
- Seasonality: All seasons
Ingredients
- 5 oz tofu
- 2.5 cups arugula
- 2 tbsp sweet corn, canned, drained
- 6 Datterini tomatoes (or small cherry tomatoes)
- 2 tbsp mixed seeds (sunflower, flax, pumpkin)
- to taste extra virgin olive oil
- to taste salt
Tools
- 1 Cutting board
- 1 Baking pan
- 1 Oven
- 1 Baking dish
Steps
Cut the firm tofu into cubes, place them on a nonstick baking sheet and cook under the broiler (grill) or on a griddle until slightly browned on all sides.
Wash and dry the arugula and the cherry tomatoes and prepare the other ingredients.
In a bowl add the arugula and the cherry tomatoes cut into pieces, the corn and the toasted tofu, sprinkle with the mixed seeds (flax, sunflower and pumpkin), then season with a pinch of salt and extra virgin olive oil and serve.
If you prefer you can also add olives or other vegetables.
You can serve the dish cold or warm.
Storage
You can keep this dish in the refrigerator for 1 day. After that it loses its freshness.
FAQ (Questions & Answers)
How can I enhance the dish?
The vinaigrette that changes everything
In a small bowl, whisk together:
3 tablespoons extra virgin olive oil, 1 tablespoon sherry vinegar or lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon maple syrup, 1 clove garlic crushed, salt, pepper.
Whisk to emulsify and pour over the dish only at the end.
It binds the crispy tofu, tones down the bitterness of the arugula and highlights the corn.For a non-vegan version what can I use instead of tofu?
You can use feta, tomino, primo sale (a fresh Italian cheese) or other cheeses.
