Tofu and Quinoa Salad with Lemon-Tahini Dressing

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A vibrant salad layering crispy tofu, nutty quinoa, and fresh vegetables, tossed in a bright lemon-tahini dressing for a nourishing plant-based meal. This mediterranean (vegan) ready in about 40 minutes pairs firm tofu, quinoa, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.

★ 4.2 (11 ratings) Prep: 10 min Cook: 30 min Serves 4 Mediterranean cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Toss 14 oz pressed and cubed firm tofu with 1 tbsp olive oil and 1/2 tsp salt; spread on a baking sheet and bake for 25 minutes until edges are golden and crisp.
  2. Step 2: Meanwhile, in a medium saucepan, combine 1 cup rinsed quinoa and 2 cups water; bring to a boil over high heat, reduce to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
  3. Step 3: In a small bowl, whisk together 2 tbsp tahini, 3 tbsp lemon juice, 2 tbsp olive oil, 1 minced garlic clove, 1/2 tsp black pepper, and remaining 1/2 tsp salt until smooth and creamy.
  4. Step 4: In a large mixing bowl, combine cooked quinoa, baked tofu, 1 diced cucumber, 1 cup halved cherry tomatoes, 1/4 finely chopped red onion, and 1/4 cup chopped fresh parsley.
  5. Step 5: Pour the lemon-tahini dressing over the salad and toss gently until everything is evenly coated. Serve chilled or at room temperature.

Frequently asked questions

How long does Tofu and Quinoa Salad with Lemon-Tahini Dressing take to make?

Total time is about 40 minutes (10 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Tofu and Quinoa Salad with Lemon-Tahini Dressing?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep firm tofu from drying out.

Can I substitute ingredients in Tofu and Quinoa Salad with Lemon-Tahini Dressing?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Tofu and Quinoa Salad with Lemon-Tahini Dressing for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Tofu and Quinoa Salad with Lemon-Tahini Dressing vegan?

Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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