Tofu & Watercress Salad with Mango & Avocado

This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. Salad ingredients like mango and avocado add tangy flavor and creamy texture to bring the dish together and level up your green salad or vegetable salad repertoire.

Tofu & Watercress Salad with Mango & Avocado
Photo: Eva Kolenko
Active Time:
20 mins
Total Time:
20 mins


  • ¼ cup extra-virgin olive oil

  • ¼ cup red-wine vinegar

  • 1 teaspoon honey

  • 1 teaspoon Dijon mustard

  • ¼ teaspoon salt

  • ½ teaspoon ground pepper

  • 8 cups lightly packed trimmed watercress and/or mixed salad greens

  • 1 cup Honey-Balsamic Roasted Tofu (see Associated Recipe)

  • ½ ripe avocado, sliced

  • ½ cup chopped fresh mango

  • ½ cup sliced red bell pepper

  • ¼ cup thinly sliced red onion

  • ¼ cup thinly sliced radishes

  • ¼ cup chopped fresh cilantro

  • 2 teaspoons sesame seeds


  1. Whisk oil, vinegar, honey, mustard, salt and pepper in a small bowl.

  2. Arrange watercress (or greens), tofu, avocado, mango, bell pepper, onion and radishes in 4 bowls. Serve drizzled with the dressing and sprinkled with cilantro and sesame seeds.

Associated Recipe

Honey-Balsamic Roasted Tofu

Nutrition Facts (per serving)

308 Calories
24g Fat
14g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 308
% Daily Value *
Total Carbohydrate 14g 5%
Dietary Fiber 4g 14%
Total Sugars 8g
Protein 11g 22%
Total Fat 24g 31%
Saturated Fat 3g 15%
Vitamin A 3111IU 62%
Sodium 480mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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