Seared Tofu and Quinoa Salad with Ginger-Sesame Dressing

By AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

A vegan high-protein salad bowl featuring crispy seared tofu, fluffy quinoa, crunchy vegetables, and a zesty ginger-sesame dressing. This Asian-inspired high-protein recipe (vegan), ready in about 25 minutes, pairs extra-firm tofu, cooked quinoa, red cabbage for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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

• 14 oz, pressed and cut into 1/2-inch slices extra-firm tofu
• 1 cup cooked quinoa
• 1 cup, thinly sliced red cabbage
• 1 medium, julienned carrot
• 2 stalks, sliced green onion
• 3 tbsp, divided sesame oil
• 2 tbsp low sodium soy sauce
• 1 tbsp, grated fresh ginger
• 2 tbsp rice vinegar
• 1 tsp maple syrup
• 1 tbsp sesame seeds
• 1/2 tsp salt
• 1/4 tsp black pepper

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Heat 2 tbsp sesame oil in a large nonstick skillet over medium-high heat. Season 14 oz pressed tofu slices with 1/2 tsp salt and 1/4 tsp black pepper. Add tofu slices and sear for 4-5 minutes per side until golden and crispy. Remove and set aside.
2. Step 2: In a small bowl, whisk together 2 tbsp low sodium soy sauce, 1 tbsp grated fresh ginger, 2 tbsp rice vinegar, 1 tsp maple syrup, and 1 tbsp sesame oil to make the dressing.
3. Step 3: In a large bowl, combine 1 cup cooked quinoa, 1 cup thinly sliced red cabbage, 1 julienned carrot, and 2 sliced green onions.
4. Step 4: Pour the ginger-sesame dressing over the quinoa and vegetables, tossing gently until evenly coated.
5. Step 5: Arrange the seared tofu slices on top of the salad, sprinkle with 1 tbsp sesame seeds, and serve immediately or chill for later.