Tomato & Onion Salad with Crispy Tofu

Tomato & Onion Salad with Crispy Tofu

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From: EatingWell Magazine, September/October 2017

Tofu definitely benefits from a marinade, in this case lemon juice, olive oil and fresh herbs. In this vegetarian salad recipe, the tofu is pressed first, which concentrates its subtle soy flavor and improves the texture by removing some of the water. But what really makes this recipe special is the Parmesan cheese crust that transforms the tofu into a soft, cheesy crouton.

Ingredients 4 servings

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  • Crispy Tofu
  • 1 14- to 16-ounce package extra-firm water-packed tofu, drained
  • 5 tablespoons extra-virgin olive oil, divided
  • ¼ cup lemon juice
  • 2 tablespoons chopped fresh basil
  • 2 teaspoons chopped fresh oregano
  • 1 teaspoon ground pepper
  • ⅛ teaspoon kosher salt
  • ¼ cup all-purpose flour
  • 2 large eggs
  • ⅔ cup grated Parmesan cheese
  • ⅓ cup whole-wheat panko breadcrumbs
  • Salad
  • 4 ripe medium tomatoes, each cut into 6 wedges
  • 2 cups halved and thinly sliced sweet onion
  • ½ cup Castelvetrano olives (see Tips)
  • ¼ cup chopped pitted Kalamata olives
  • 3 tablespoons chopped fresh basil, divided
  • 2 teaspoons chopped fresh oregano, divided
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons red-wine vinegar
  • 1 tablespoon lemon juice
  • ¼ teaspoon ground pepper
  • ⅛ teaspoon kosher salt

Preparation

  • Prep

  • Ready In

  1. To marinate tofu: Cut tofu crosswise into 8 equal pieces and press for 1 to 4 hours (see Tips).
  2. Combine 2 tablespoons oil, ¼ cup lemon juice, 2 tablespoons basil, 2 teaspoons oregano, 1 teaspoon pepper and ⅛ teaspoon salt in a 9-by-13-inch glass or ceramic baking dish. Add the pressed tofu and turn to coat. Cover and refrigerate for at least 2 hours and up to 24 hours, turning from time to time.
  3. To prepare salad: Toss tomatoes, onion, olives, 2 tablespoons basil, 1 teaspoon oregano, oil, vinegar, lemon juice, pepper and salt in a large bowl. Set aside, tossing occasionally.
  4. To cook tofu: Discard the marinade and pat the tofu dry. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and panko in a third shallow dish. Dredge the tofu in the flour, shaking off excess, then dip in egg, shaking off excess, then dredge in the cheese mixture, pressing to coat.
  5. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat until shimmering. Add half the tofu, reduce heat to medium and cook, turning once, until browned, 2 to 4 minutes per side. Transfer to a paper-towel-lined plate. Repeat with the remaining 1 tablespoon oil and tofu.
  6. Transfer the salad to a serving bowl. Top with the tofu and the remaining 1 tablespoon basil and 1 teaspoon oregano.
  • To make ahead: Marinate tofu (Steps1-2) for up to 1 day.
  • Tips: Bright-green Castelyetrano olives have a firm, buttery texture with a mild, sweet taste. From Sicily and ubiquitous in Italy, they're increasingly available stateside. Look for them in well-stocked supermarkets. To press tofu: Cut a 14- to 16-ounce block of tofu crosswise into 8 equal pieces. Place a clean kitchen towel on a baking sheet. Place the tofu on the towel in a single layer; cover with another towel. Place another baking sheet on top and weight it with two 28-ounce cans. Let stand for 1 to 4 hours.

Nutrition information

  • Serving size: 1½ cups salad & 2 pieces tofu
  • Per serving: 548 calories; 44 g fat(7 g sat); 5 g fiber; 23 g carbohydrates; 18 g protein; 67 mcg folate; 55 mg cholesterol; 7 g sugars; 0 g added sugars; 1,376 IU vitamin A; 28 mg vitamin C; 441 mg calcium; 4 mg iron; 641 mg sodium; 587 mg potassium
  • Nutrition Bonus: Vitamin C (47% daily value), Calcium (44% dv), Vitamin A (28% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: ½ starch, 2 vegetable, 1½ medium fat protein, ½ high fat protein, 7 fat

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