Refreshing Paprika Tofu Vegan Salad
Pan-seared paprika-spiced tofu served over crisp greens with crunchy vegetables and a lemony dressing. Refreshing, protein-rich, and Mediterranean-friendly.
Prep: 15 minutes
Cook: 10 minutes
Total: ~25 minutes
Ingredients
Paprika Tofu
200 g firm tofu, pressed & cubed
1 tbsp olive oil
1 tsp smoked paprika
½ tsp garlic powder
¼ tsp black pepper
Salt to taste
Salad Base
3 cups mixed greens (lettuce, arugula, spinach)
½ cucumber, sliced
1 tomato, chopped
¼ red onion, thinly sliced
Lemon Dressing
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
½ tsp maple syrup
Salt & pepper
Optional Toppings
Olives
Sunflower or pumpkin seeds
Fresh parsley
Instructions
1️⃣ Cook Paprika Tofu
Toss tofu with olive oil, paprika, garlic powder, salt & pepper
Pan-fry on medium heat 6–8 minutes, turning until golden
2️⃣ Prepare Salad
Add greens, cucumber, tomato, and onion to a bowl
3️⃣ Make Dressing
Whisk all dressing ingredients until emulsified
4️⃣ Assemble
Top salad with warm paprika tofu
Drizzle dressing and toss gently
Tips
Use smoked paprika for deeper flavor
Serve tofu warm for best contrast
Add avocado for extra creaminess
Frequently Asked Questions
Q: Can I air-fry tofu?
Yes — 190°C for 12–15 minutes, shaking halfway.
Q: Make it oil-free?
Pan-sear with vegetable broth instead of oil.
Q: Meal-prep friendly?
Yes — store tofu and salad separately.
Nutritional Information
Calories: 340 kcal
Protein: 18 g
Carbs: 14 g
Fat: 22 g
Fiber: 6 g