Mango Tofu Quinoa Salad (Vegan High-Protein)
This fresh and vibrant Mango Tofu Quinoa Salad is packed with lots of vegetables, high-protein tofu cubes and a delicious zesty chilli dressing. it is ideal for meal prep and naturally plant-based, high fibre and gluten-free.
I love making lunchbox friendly recipes, ideal for those busy days and weeks when you know you won’t have to time to cook a fresh meal each day. This one tastes better and better as it sits, and is delicious served straight away or from your lunchbox at work in 2 day’s time. the base is a lovely quinoa salad packed with summery mango, cucumber, avocado and fresh herbs, all topped with a rich umami tofu and a lovely zesty chilli dressing. it all takes about 20 minutes to come together and will make you so happy. Feel free to increase the quantities to make lunch for you and for friends or family, or to make enough meals to see you through the week. This also forms part of my first meal prep series, where I share a breakfast, snack and lunch recipe that will pair perfectly for busy weeks. Have a look on my Instagram for the full video.
Why will I love this meal?
This is amazing:
- Summery, fresh and vibrant
- Packed with colour, vitamins and minerals
- A real superfood powerhouse salad
- With “hot honey” style tofu cubes
- With quinoa as a base
- A complete protein and high fibre grain
- Naturally gluten-free and nut-free
- Egg-free, dairy-free and plant-based
- High in protein with tofu and quinoa
- Ready in 20 minutes or so
- Ideal for meal prep and lunchboxes
- Also great to bring to BBQs as a side or picnics
- Tastes amazing
- Make up a bigger batch to feed more mouths
- With fresh juicy mango and avocado
- Crunchiness from fresh cucumber and pepper
- Requires minimal effort, just some chopping
- With umami rich tofu
- Great for the gut with a range of plants
- With at least 15 different plant points (not including my 25+ sprinkle mix)
- Everyone will love it
- Great all year round
If you already love the sound of this summery salad, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card below and see my favourite and recommended products in the “shop the recipe” section.
For the tofu:
- Extra-firm tofu: break this into cubes or chop into squares.
- Sesame oil: so that the cubes can fry off and turn crispy.
- Tamari soy sauce: for richness and umami flavour.
- Maple syrup or honey: so that the tofu cubes turn crispy and golden, like a “hot honey” style tofu.
- Chilli flakes: for a spicy hit.
As for the salad:
- Quinoa: I use a pouch of pre-cooked multicolour quinoa but you can use white quinoa or use another grain like rice, couscous, buckwheat or spelt.
- Mango: the star of the salad as it’s so fruity and sweet and perfect in the summer. If making this in winter, you can use frozen mango and allow the cubes to defrost first.
- Cucumber: for freshness and crunch.
- Pepper: for crunch.
- Avocado: for creaminess and healthy fats.
- Spring onion: or red onion, chopped small.
- Fresh herbs: like mint and parsley, or try coriander, chive or basil.
- Pink pickles: to add some crunch and colour on top and these are also great for gut health as they are fermented. I use homemade ones here.
- Nut and seed super sprinkle: this is the recipe I use and it packs in 25+ different plant points and is so delicious. If not, use some seeds or nuts to sprinkle on top.
- Salad greens: and salad leaves are great here. Note that if using softer leaves like rocket and watercress, add these fresh so they don’t wilt.
Finally for the dressing:
- Extra virgin olive oil: this is great for salad dressings as it has a richer flavour.
- Sesame oil: for a rich “nutty” flavour.
- Lemon: the zest and juice add a freshness to the dressing.
- Tamari soy sauce and syrup or honey: as above.
- Garlic: for flavour.
- Chilli flakes: for more flavour.
Is this gluten-free and nut-free?
This is naturally gluten-free as quinoa does not contain gluten (if swapping the grains, please check they are GF) and to keep it nut-free, do not use a nut containing sprinkle for on top.
How do I make this?
This is ready to make in a few steps:
- Cube the tofu and add to a hot oiled pan: and fry off for a few minutes until golden.
- Add in the other sauces: and continue to fry until sticky.
- Chop the salad ingredients: and toss together with the quinoa.
- Make the salad dressing: and season to taste.
- Pour the salad dressing over the salad: and toss well.
- Plate up with some salad and top with the tofu cubes: with some pickles, and nut/seed sprinkle.
- Or, keep in sealable containers: and enjoy later.
How long will it last?
This will keep for 2-3 days in the fridge in a sealed container.
What other recipes can I try?
For more meal prep salads and recipes:
- Superfood Mixed Grain Butterbean Salad with Tahini
- Cashew Crunch Noodle Salad
- Herby Olive Butterbean Couscous Salad
- Mediterranean Pasta Salad with Chickpeas
- Tofu Sushi Jars with Tahini Sauce
Mango Tofu Quinoa Salad (Vegan High-Protein)
This fresh and vibrant Mango Tofu Quinoa Salad is packed with lots of vegetables, high-protein tofu cubes and a delicious zesty chilli dressing. it is ideal for meal prep and naturally plant-based, high fibre and gluten-free.
Ingredients
For the Tofu:
- 200g extra-firm tofu
- 1 tsp sesame oil
- 1 tbsp tamari soy sauce
- 1 tbsp maple syrup or honey
- ¼ tsp chilli flakes
For the Salad:
- 250g pre-cooked quinoa
- 1 medium-sized mango, in small cubes
- ½ cucumber, chopped small
- 1 red pepper, small dice
- 1 avocado, small dice or in strips
- 2 spring onion, thinly sliced
- 2 tbsp freshly chopped mint and coriander/parsley
- 2 tbsp pink pickles, optional
- 2 heaped tbsp nut and seed sprinkle
- 2 handfuls salad greens
For the Dressing:
- 1 tbsp extra virgin olive oil
- 1 tbsp sesame oil
- ½ lemon, juiced (1 tbsp)
- 1 tsp tamari soy sauce
- 1 tsp maple syrup or honey
- 1 small garlic clove, grated
- A pinch of chilli flakes
Instructions
- Start by preparing the tofu. Heat the sesame oil in a large non-stick pan and fry on all sides until golden, about 8 minutes. Now add the tamari soy sauce and honey with the chilli flakes and fry off until the tofu turns dark and sticky and there is no leftover sauce.
- Prepare all of the salad ingredients.
Add all of the dressing ingredients to small jar or bowl and shake (with a lid on) or stir well to combine. - Add the quinoa to a large bowl with the mango, cucumber, pepper, avocado, spring onion and herbs. Pour over the dressing and toss well.
- Divide between 2 salad jars or bowls and top with the sticky tofu, some salad greens and the pink pickles and nut and seed sprinkle.
- Keep this in the fridge in sealed container for 2-3 days.
Shop the recipe
Stay in touch
I look forward to hearing what you think of this Mango Tofu Quinoa Salad so please let me know in the comments below and leave a star review above. If you do make these rolls, I’d love to see, so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With mango love x
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