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Easy Tofu and Watercress Salad

Easy Tofu and Watercress Salad

Are you tired of the same old salads? Looking for a refreshing and nutritious dish that will satisfy your taste buds? Look no further than this easy tofu and watercress salad! Packed with protein, vitamins, and flavor, this salad is a perfect addition to your healthy eating routine. Let’s dive into the world of tofu and watercress and discover the benefits and simplicity of this amazing salad.

What Makes Tofu a Superfood?

Tofu, also known as bean curd, is made from soybeans and is a staple in many Asian cuisines. Not only is it a versatile ingredient, but it also boasts numerous health benefits. Tofu is a great source of plant-based protein, making it an excellent choice for vegetarians and vegans. It is also low in calories and contains all nine essential amino acids, making it a complete protein.

Additionally, tofu is rich in iron, calcium, and magnesium, which are essential minerals for maintaining healthy bones and preventing osteoporosis. Its high content of isoflavones, a type of phytoestrogen, has been linked to a reduced risk of heart disease and certain types of cancer.

The Crunchy Goodness of Watercress

Now, let’s talk about watercress – a leafy green vegetable that is often overlooked. Despite its delicate appearance, watercress is packed with nutrients. It is an excellent source of vitamins A, C, and K, as well as calcium and iron. These vitamins and minerals play vital roles in supporting a healthy immune system and promoting good bone health.

Watercress is also rich in antioxidants, which help protect your body against free radicals and reduce inflammation. Its peppery taste adds a unique flavor to salads and makes it a refreshing and satisfying choice for those looking to add more greens to their diet.

An Exciting Combination

When you combine tofu and watercress in a salad, you get the best of both worlds. The mild and creamy texture of tofu complements the crisp and peppery taste of watercress, creating a harmonious blend of flavors and textures.

What’s great about this salad is that you can customize it to your liking. Add some sliced cucumbers, cherry tomatoes, or avocado for extra freshness. Top it off with a tangy vinaigrette or a creamy dressing for a burst of flavor. The possibilities are endless!

How to Make the Perfect Tofu and Watercress Salad

Making this salad is as easy as 1, 2, 3! Start by draining and pressing the tofu to remove excess moisture. Then, cut it into bite-sized cubes and pan-fry until golden brown. In the meantime, wash and dry the watercress and prepare any additional ingredients you’d like to include.

Once the tofu is ready, simply toss it with the watercress and other ingredients in a large bowl. Drizzle your dressing of choice and give it a gentle toss. And voila! Your easy tofu and watercress salad is ready to be enjoyed.


Incorporating tofu and watercress into your diet can bring a new level of excitement to your salads. Not only are they packed with nutrients, but they also offer a delightful combination of flavors and textures. So, why not give this easy tofu and watercress salad a try? It’s a quick and simple way to elevate your salad game and nourish your body with goodness.


1. Can I use a different type of greens instead of watercress?

Of course! Feel free to experiment with different greens, such as spinach, arugula, or mixed salad greens. Just remember that the flavor and texture will vary.

2. Can I use tofu in a different form, like silken tofu?

Absolutely! While firm tofu works best for this salad, you can use silken tofu if that’s what you have on hand. Just keep in mind that the texture will be softer.

3. Can I make this salad ahead of time?

While it’s best to enjoy this salad fresh, you can prepare the components in advance and assemble them just before serving to maintain the crunchiness of the watercress.

4. How long does tofu last in the fridge?

Once opened, tofu can be stored in the refrigerator for up to five days. Just make sure to keep it in a sealed container filled with water to maintain its freshness.

5. Can I add some protein to this salad?

Absolutely! If you’re looking to boost the protein content of this salad, you can add some grilled chicken, shrimp, or chickpeas.

6. Can I use a store-bought dressing?

Yes, you can use your favorite store-bought dressing or make your own. Just choose a dressing that complements the flavors of tofu and watercress.

7. Is tofu suitable for people with soy allergies?

No, tofu is made from soybeans, so it is not suitable for individuals with soy allergies. However, there are alternative options available, such as chickpea tofu or tempeh.

8. Can I add some nuts or seeds for extra crunch?

Absolutely! Adding nuts or seeds, like sliced almonds or sesame seeds, can provide an extra crunch and boost the nutritional value of your salad.

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Easy Tofu and Watercress Salad

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Prep Time 20 minutes
Total Time 20 minutes
Course Salads
Cuisine American
Servings 6


  • Watercress , one bunch
  • Extra-firm tofu , drained and cubed, one 12-ounce package
  • Bean sprouts , one 8-ounce package
  • Grape tomatoes , halved, one 8-ounce container
  • Tuna , drained, one 5-ounce can
  • Green onion , minced, ½ cup
  • Shoyu (Japanese soy sauce) , ⅓ cup
  • Olive oil , 1 tablespoon
  • White sugar , 1 tablespoon
  • Sesame seeds , 2 teaspoons
  • Fresh ginger , grated, ½ teaspoon
  • Garlic , minced, 1 clove


  • Cut watercress into pieces that are 1 1/2 inches long.
  • In a large bowl, combine the watercress, tofu, bean sprouts, grape tomatoes, tuna, and green onion.
  • In a separate bowl, mix together the shoyu, olive oil, sugar, sesame seeds, ginger, and garlic.
  • Drizzle the dressing over the salad, but be mindful that a little goes a long way.
  • Toss the salad before serving.
Keyword Cooking, Everyday, Green, Greens, Hawaii, Protein, Recipes, Salad, Tofu, Tuna, Vegetables, Watercress
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Hi, I am April & Welcome to my food blog!

Thank you for visiting my blog. We share delicious recipes to make your meals nourishing and fun. Experimenting in the kitchen and cooking is my joy!


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