Crispy Fried Tofu Summer Salad (Protein-Packed)
This Fried Tofu Summer Salad is a new summer salad recipe you must try. It's a salad that's perfect when you are on a strict diet.
Equipment
- 3-quart heavy-bottomed pot or Dutch oven
- Tofu press or heavy flat-bottomed pan and clean towel
- Instant-read or deep-fry thermometer
- Slotted spoon or spider strainer
- Wire cooling rack
- Large mixing bowl
- Muffin tin (for roasting garlic)
Ingredients
Salad Ingredients
- 5 ounces spring salad mix about 6 cups loosely packed, 140g
- 1 ear fresh corn kernels cut from the cob, about 3/4 cup / 130g
- 2 medium carrots peeled and sliced into thin rounds, about 1 cup / 130g
- 2 medium Roma tomatoes diced, about 1 cup / 180g
- 1 can garbanzo beans 14-ounce / 400g, drained and rinsed, about 1½ cups / 250g drained
- 2 stalks green onions thinly sliced
- 1 head garlic for roasting
- ½ cup salad dressing of choice a light vinaigrette works well, 120ml
Tofu Ingredients
- 1 block extra-firm tofu 14-ounce / 400g
- 3 tablespoons soy sauce
- 3 tablespoons Worcestershire sauce
- 3 tablespoons balsamic vinegar
- ½ cup cornstarch 65g
- 1 ½ teaspoons garlic powder divided
- 2-3 cups neutral oil for frying vegetable or canola, enough to fill pot 1/4 to 1/3 full, 475-710ml
Instructions
- Preheat your oven to 400°F / 200°C (205°C fan-forced). Slice the top off the head of garlic to expose the cloves. Drizzle the cut side with a little oil, wrap tightly in aluminium foil, and place cut-side up in a muffin tin. Roast for 25-30 minutes until the cloves are soft and golden. Set aside to cool — you'll squeeze the roasted cloves out and add them to the salad or dressing.1 head garlic
- Drain the tofu and wrap it in a clean kitchen towel or paper towels. Place it on a plate, set a heavy pan or cutting board on top, and press for at least 20-30 minutes to remove excess moisture. Cut into ¾-inch (2cm) cubes.1 block extra-firm tofu
- To make the marinade, whisk the soy sauce, Worcestershire sauce, and balsamic vinegar together in a bowl.3 tablespoons soy sauce, 3 tablespoons Worcestershire sauce, 3 tablespoons balsamic vinegar
- Place the tofu in the prepared marinade and allow it to soak while you prep the rest of the ingredients or longer if you like your tofu extra flavorful.1 block extra-firm tofu
- Pour neutral oil (vegetable or canola) into a heavy-bottomed 3-quart pot, filling it one-quarter to one-third of the way up — enough to fully submerge the tofu cubes. Heat over medium-high heat until the oil reaches 350-375°F / 175-190°C. Test by dropping a pinch of cornstarch into the oil — it should sizzle immediately.2-3 cups neutral oil for frying
- When ready to fry, combine ½ cup (65g) cornstarch and 1 teaspoon garlic powder on a plate. Remove the tofu cubes from the marinade, letting excess drip off, and coat each piece thoroughly in the cornstarch mixture. Working in batches of 6-8 cubes, carefully lower the tofu into the hot oil. Fry for 3-4 minutes, flipping once, until golden brown and crispy on all sides. Remove with a slotted spoon and transfer to a wire cooling rack. Sprinkle with the remaining ½ teaspoon garlic powder while still hot. If the cornstarch on the plate gets clumpy from marinade moisture, discard it and add fresh cornstarch to the plate before the next batch.1/2 cup cornstarch, 1 1/2 teaspoons garlic powder, 1 block extra-firm tofu
- In a large bowl, combine the spring mix, drained garbanzo beans, corn kernels, sliced carrots, diced Roma tomatoes, and sliced green onions. Squeeze the roasted garlic cloves from their skins and add them to the bowl (or mash into the dressing for extra flavour). Top with the crispy fried tofu, drizzle with dressing, and toss gently to combine. Serve immediately.5 ounces spring salad mix, 1 ear fresh corn, 2 medium carrots, 2 medium Roma tomatoes, 1 can garbanzo beans, 2 stalks green onions, 1 head garlic, 1/2 cup salad dressing of choice
Notes
Storage: Store salad components separately. Fried tofu keeps in an airtight container in the fridge for up to 3 days. Reheat in a dry skillet or air fryer at 375°F / 190°C for 3-4 minutes to restore crispiness. Dressed salad does not store well.
Make-Ahead: Fry the tofu and roast the garlic up to 3 days ahead. Prep and slice all vegetables the night before and store in airtight containers in the fridge. Assemble just before serving. Note that tofu pressing takes 20-30 minutes of passive time — plan accordingly.
Substitutions: Swap Worcestershire sauce for tamari or coconut aminos to make this fully vegan. Arrowroot powder or potato starch can replace cornstarch 1:1 for the coating.
Pro Tips: Fry tofu in small batches of 6-8 cubes at a time. Overcrowding the pot drops the oil temperature and results in greasy, soggy tofu instead of a crisp golden crust. Add tofu to the salad last to keep the coating crispy.
Corn: If fresh corn is out of season, use 3/4 cup (about 130g) thawed frozen corn kernels — no need to cook them, just add directly to the salad.
Nutrition
Serving: 1servingCalories: 1407kcalCarbohydrates: 51gProtein: 17gFat: 129gSaturated Fat: 20gPolyunsaturated Fat: 72gMonounsaturated Fat: 30gTrans Fat: 1gSodium: 1340mgPotassium: 813mgFiber: 7gSugar: 9gVitamin A: 5886IUVitamin C: 21mgCalcium: 126mgIron: 5mg
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