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Asian Style Tofu Salad

Updated: Nov 2, 2023

A warm, vege packed asian style salad perfect for heading into the cooler months!

Not a fan of tofu? Switch it out for chicken or prawns!


Tofu salad

  • 300g firm tofu, cut into squares (we used Tonzu brand)

  • 1/2 cup cornflour

  • 1 Tbsp olive oil

  • 1/2 packet soba noodles

  • 1 carrot, julienned

  • 1 capsicum, thinly sliced

  • 1/2 cup edamame beans

  • 1/2 cup frozen baby peas

  • 1 hand mint, roughly chopped

  • 1 handful coriander, roughly chopped

  • 1 green chilli, thinly sliced

  • Sesame seeds, to garnish


  • 2 cloves garlic, minced

  • 2 Tbsp lime juice

  • 2 Tbsp soy sauce

  • 1 tsp brown sugar

  • 1 Tbsp olive oil

  • 1/4 tsp chilli flakes (optional)



  1. Add all dressing ingredients into a bowl and mix to combine

Tofu Salad

  1. Preheat the oven to 200C and line an oven tray with baking paper.

  2. Use paper towels to press onto the tofu pieces and remove excess water.

  3. Once water is removed, place tofu into a medium bowl and drizzle with olive oil, salt and pepper. Sprinkle corn flour over the tofu and mix until well coated

  4. Place tofu on lined oven tray and cook in the oven for 20-25mins or until brown and crunchy

  5. Whilst tofu is cooking, boil water in a medium saucepan for the soba noodles. Once boiling, add noodles and cook as per instructions on the packaging

  6. Add frozen edamame beans and baby peas into the pot for the last 1-2 minutes of cooking

  7. Drain noodles and peas using a sieve and add to serving plate.

  8. Top with vegetables, herbs, chilli, cooked tofu pieces and salad dressing and mix to combine

  9. Garnish with sesame seeds


Want further individualised support with healthy snacks or meals?

The Wellness Studio is an online nutrition practice who specialise in lifestyle change, weight management and weight loss, women's health, gut health, low FODMAP diets, management of chronic health conditions, paediatric food allergies, and fussy eating/food intolerances.

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