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Garlic tofu served with spinach salad, fresh and crisp vegetables
Nutritious and light vegan salad with fried tofu and spinach

Garlic Tofu with Spinach Salad

Author: Flavelo
Recipes Vegetarian & Vegan Salads
The secret to tofu is patience and seasoning. Many complain it's tasteless, but it's really just a blank canvas waiting for art. The oil of roasted garlic soaks deep into the tofu's pores, and the crispy crust adds exciting texture. The lightness of fresh spinach and tart dressing is the perfect counterpoint to the salty, fried flavours.
🕒 Prep Time 10 mins
🍳 Cook Time 10 mins
⌛ Total Time 20 mins
🍽️ Servings 2 servings
🔥 Calories 450 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Non-stick frying pan
  • Kitchen paper
  • Salad bowl

Allergen Information

⚠️ Soya (tofu)

Instructions

1 ✓

Wrap the tofu in kitchen paper and thoroughly press out the water. Cut into 2x2 cm cubes.

Tip: Water is the enemy of crispiness. The drier the tofu surface, the faster and better it browns (Maillard reaction).
2 ✓

Crush the garlic, cut the red onion into thin strips. Toast the sunflower seeds in a dry pan until golden brown, then set aside.

Tip: Toasting seeds amplifies their nutty flavour compounds.
3 ✓

Heat the oil in the pan and add the tofu. Fry over medium-high heat until the bottom is golden brown. Flip and fry the other sides too.

Tip: Don't stir continuously! Let the crust form.
4 ✓

When the tofu is almost ready, toss in the crushed garlic and fry together for another minute. Season with salt.

Tip: If you add garlic at the start, it will burn and become bitter by the time the tofu is cooked.
5 ✓

Meanwhile, in the salad bowl, mix the spinach and red onion. Drizzle with a mixture of balsamic vinegar, lemon juice, a little salt, and pepper.

Tip: The acidic dressing 'breaks' the strength of the raw onion and softens the spinach leaves.
6 ✓

Pile the hot, garlicky tofu onto the salad and sprinkle with the toasted seeds. Serve immediately.

Tip: The temperature contrast (cold salad, hot tofu) makes the dish exciting.

Recipe FAQ

Why is the tofu sticking?
Either the pan wasn't hot enough, or you didn't dry the water off it enough. Wet tofu steams and sticks.

Ingredients

  • 200 g firm tofu
  • 150 g fresh baby spinach
  • 1 piece red onion
  • 3 cloves garlic
  • 2 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1 tbsp lemon juice
  • 1 tsp salt
  • 1 pinch pepper
  • 1 tbsp shelled sunflower seeds