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High-Protein Ginger Sesame Tofu Edamame Salad

ByKristen Wood Last updated

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This ginger sesame tofu edamame salad is one of my favorite high-protein meals. It’s packed with crispy tofu, edamame, and fresh veggies, all tossed in a bold sesame ginger dressing made with soy sauce, garlic, and rice vinegar. It’s simple to throw together, but the flavor makes it feel like so much more.

Close-up of a tofu edamame salad featuring diced tofu, edamame, shredded carrots, green onions, and sesame seeds, with a spoon scooping a portion.
I love how the tofu soaks up that sesame ginger dressing in this one. It is so simple but so good.
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A Note From Kristen

Honestly, my favorite part of this salad is how the tofu soaks up all that tangy sesame ginger dressing. I played around with the tofu cooking time and dressing balance a bit while testing, and this version is the one I keep making on repeat. The crunchy cashews and fresh veggies just seal the deal. I hope you enjoy it!
~Kristen

A close-up of a tofu edamame salad bowl with diced tofu, edamame, shredded carrots, and sesame seeds, as a spoon scoops up the vibrant mixture.

Key Ingredient Notes

A few quick notes on the ingredients that matter most. Find the full ingredient list and instructions in the recipe card below.

  • Extra Firm Tofu: Using extra firm tofu is important so the dish ends up with a chewy bite, making it more satisfying to eat. Using softer types will make the tofu salad a bit too mushy.
  • Soy Sauce or Tamari: Coconut aminos can also be used.
  • Toasted Sesame Oil: You can use peanut oil as an alternative, but you’ll end up with less sesame taste. 
  • Maple Syrup: You can use honey if you’re not vegan.

How to Make My Delicious Tofu Edamame Salad

01

COOK TOFU

Warm a skillet over medium heat and add a small amount of oil. Add the tofu cubes and cook for about 10 minutes, turning now and then, until lightly golden on multiple sides. Remove from the heat and let cool briefly.

Cubed tofu pieces are being pan-fried in a non-stick skillet, lightly browned on some sides—perfect for adding to a refreshing tofu edamame salad.

02

MAKE DRESSING

In a small bowl, whisk the soy sauce, sesame oil, rice vinegar, ginger, maple syrup, olive oil, and garlic until fully combined.

A small white bowl containing a dark liquid sauce with visible spices, perfect for drizzling over tofu edamame salad, with a metal fork resting inside the bowl.

03

COMBINE

Add the cooked tofu, edamame, shredded carrots, diced white onion, and crushed cashews to a large bowl.

A close-up of a bowl featuring chopped carrots, onions, tofu, edamame, and crushed cashews arranged in separate piles—perfect for a vibrant tofu edamame salad.

04

MIX

Pour the dressing over the salad and toss gently to coat everything evenly.

A close-up of a vibrant tofu edamame salad, featuring diced tofu, edamame, shredded carrots, and chopped nuts on a white plate with wooden utensils.

05

SERVE

Top with sesame seeds and serve right away, or chill for 20–30 minutes to let the flavors deepen. Enjoy!

A white plate filled with a tofu edamame salad featuring cubed tofu, edamame, shredded carrots, and sesame seeds, with wooden forks beside the plate.

Tasty Ways To Serve

  • Serve over steamed jasmine or garlic fried rice.
  • Wrap in lettuce cups or tortillas.
  • Serve alongside my quick sesame noodles.
  • Top with fresh cilantro, mint, or green onions.
  • Serve chilled straight from the refrigerator!
A vibrant tofu edamame salad featuring cubed tofu, edamame, shredded carrots, sesame seeds, and grains, served in a white dish with wooden utensils beside it.

Pro Tips For Perfection

  • Pressing tofu well removes any excess moisture it might have while also helping it absorb the ginger-sesame dressing better.
  • Chop the tofu into small cubes to ensure evenly-sized bites, leading to a more enjoyable meal.

More Delightful Salad Recipes To Try

Close-up of a tofu edamame salad featuring diced tofu, edamame, shredded carrots, green onions, and sesame seeds, with a spoon scooping a portion.

High-Protein Ginger Sesame Tofu Edamame Salad

Author: Kristen Wood
178kcal
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Prep 5 minutes
Cook 10 minutes
Total 15 minutes
A high-protein tofu edamame salad with a bold ginger sesame dressing, packed with fresh veggies and easy to make.
Servings 4 servings
Course Salad
Cuisine Asian Fusion
Diet Gluten Free, Vegan, Vegetarian
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Ingredients

Edamame Tofu Salad
  • 1 14-ounce block extra-firm tofu pressed and cubed
  • 1 cup shelled edamame thawed if frozen
  • 1/2 cup shredded carrots
  • 1/4 cup white onion finely diced
  • 1/3 cup crushed cashews
  • 1 tablespoon sesame seeds
Ginger Sesame Salad Dressing
  • 2 tablespoons soy sauce or tamari, use gluten-free if necessary
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon rice vinegar or lime juice
  • 1/2 teaspoon ground ginger or 1 teaspoon grated fresh ginger root
  • 1 teaspoon maple syrup or honey
  • 1 teaspoon olive oil
  • 1 small garlic clove minced
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Method

  1. Heat a skillet over medium heat and add a little oil. Add the cubed tofu and cook for 10 minutes, turning occasionally, until lightly golden on several sides. Remove from heat and let cool slightly.
    Cubed tofu pieces are being pan-fried in a non-stick skillet, lightly browned on some sides—perfect for adding to a refreshing tofu edamame salad.
  2. In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, ginger, maple syrup, olive oil, and garlic until smooth.
    A small white bowl containing a dark liquid sauce with visible spices, perfect for drizzling over tofu edamame salad, with a metal fork resting inside the bowl.
  3. Add the cooked tofu, edamame, shredded carrots, diced white onion, and crushed cashews to a large bowl.
    A close-up of a bowl featuring chopped carrots, onions, tofu, edamame, and crushed cashews arranged in separate piles—perfect for a vibrant tofu edamame salad.
  4. Pour the dressing over the salad and gently toss until everything is evenly coated.
    A close-up of a vibrant tofu edamame salad, featuring diced tofu, edamame, shredded carrots, and chopped nuts on a white plate with wooden utensils.
  5. Sprinkle with sesame seeds and serve immediately, or chill for 20–30 minutes for even more flavor. Enjoy!
    A close-up of a tofu edamame salad bowl with diced tofu, edamame, shredded carrots, and sesame seeds, as a spoon scoops up the vibrant mixture.

Notes

Storage
Keep any leftover tofu edamame salad in a sealed or airtight container in the fridge to maintain its freshness. For the best taste and quality, eat the leftovers within 3-4 days. 
You can also store the salad ingredients and dressing separately to keep the veggies from becoming soggy. 

Nutrition

Serving1servingCalories178kcalCarbohydrates13gProtein14gFat12gSaturated Fat2gPolyunsaturated Fat3gMonounsaturated Fat5gSodium516mgPotassium340mgFiber3gSugar4gVitamin A2673IUVitamin C2mgCalcium66mgIron2mg

Nutritional information is automatically calculated using a third-party calculator and is an estimate only.

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Kristen is a writer, photographer, recipe developer, and certified functional nutrition expert. She is also the author of Fermented Hot Sauce Cookbook, Vegetarian Family Cookbook, and Hot Sauce Cookbook for Beginners. Her work has been featured in various print and online publications including Elle, NBC, Chicago Sun-Times, Martha Stewart, MSN, New York Daily News, Healthline, and many more. Kristen is also a syndicated writer for The Associated Press.

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