Tofu and Quinoa Salad with Lemon-Tahini Dressing

By AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

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 recipe (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.

Ingredients

• 14 oz block, pressed and cubed firm tofu
• 1 cup, rinsed quinoa
• 2 cups water
• 1 medium, diced cucumber
• 1 cup, halved cherry tomatoes
• 1/4 medium, finely chopped red onion
• 1/4 cup chopped fresh parsley
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 2 tbsp tahini
• 1 clove, minced garlic clove
• 1 tsp salt
• 1/2 tsp black pepper

The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide

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.