Japanese Seaweed and Tofu Salad with Miso Dressing

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-03-23 · Updated 2026-03-23

A light and refreshing Japanese salad with seaweed, tofu, and a savory miso dressing for a umami-rich flavor. This japanese-inspired vegetarian (gluten-free) ready in about 10 minutes blends seaweed, tofu, miso paste into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 200 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1/2 cup seaweed
• 200g tofu
• 2 tbsp miso paste
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 cucumber

Instructions

1. Step 1: Rinse the 1/2 cup seaweed under cold water until the salt dissolves, then pat dry with a paper towel. Cut the seaweed into 1/4-inch strips, ensuring even texture for uniform cooking. Tip: Avoid over-rinsing to preserve the seaweed’s natural umami flavor.
2. Step 2: Press the 200g tofu for 15 minutes using a tofu press or heavy weights to remove excess moisture, then cut into 1-inch cubes. This prevents the tofu from becoming soggy when tossed with the dressing.
3. Step 3: Dice the 1 cucumber into 1/2-inch cubes, ensuring uniform size for even absorption of the dressing. Place the cucumber in a large bowl, then add the pressed tofu and seaweed strips.
4. Step 4: In a small bowl, whisk together 2 tbsp miso paste, 1 tbsp rice vinegar, and 1 tbsp sesame oil until smooth and slightly thickened, resembling a loose sauce. Tip: The dressing should emulsify fully for a balanced flavor.
5. Step 5: Pour the miso dressing over the salad ingredients, then toss gently with a spatula until all components are evenly coated. Ensure the tofu and cucumber are fully submerged in the dressing for optimal flavor infusion.
6. Step 6: Let the salad rest at room temperature for 10-15 minutes before serving, allowing the miso to meld with the vegetables and tofu. Tip: For a chilled version, refrigerate the salad for 30 minutes before serving.