Tofu Mango Salad
This Mango Tofu Salad is a fresh, colourful mix of tofu, mango, cucumber, peppers and cashews, all lifted with fresh mint and rocket. Tossed in a zesty mango-lime dressing with a hint of garlic (and optional chilli), it’s packed with plant protein, healthy fats and vibrant flavours. Perfect for a light lunch or summery side.
Ingredients
Salad ingredients:
- 560 g firm tofu (20oz)
- 2 tbsp olive oil
- 2 tsp garlic powder
- 70 g raw, unsalted cashews (½ cup)
- 1 Large mango
- 1 Medium cucumber
- 1 Yellow bell pepper
- 1 Red bell pepper
- Small handful of fresh mint leaves
- 2 handfuls of rocket leaves (arugula)
Dressing
- 4 tbsp lime juice
- 2 tbsp rice wine vinegar
- 2 tbsp mango chutney
- 2 garlic cloves, crushed
- Chilli flakes, optional
Instructions
- Drain the tofu and pat dry with a tea towel or kitchen paper. Cut the tofu into thin strips and add to a bowl. Sprinkle the garlic powder over the tofu strips and season generously with salt and pepper.
- Add the olive oil to a large frying pan and warm over a medium heat. Fry the tofu for about 5-6 mins until lightly browned. Remove from the pan and set aside.
- Add the cashews to the same frying pan and cook for a couple of minutes until lightly brown. Set aside.
- Cut the mango, cucumber and peppers into thin strips. Finely chop the mint. Add them all to a serving bowl with the rocket leaves. Top with the tofu and cashews.
- Mix all the dressing ingredients together. Pour over, mix well and serve.
Notes
- This will store in the fridge for about 4 days. I would recommend keeping the dressing separate if you are going to store and adding just before serving.
- I don’t recommend freezing.
Nutrition
Calories: 437kcalCarbohydrates: 28.3gProtein: 27.4gFat: 24.2gSaturated Fat: 3.6gFiber: 5.2g
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