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Tofu Pasta Salad Recipe

Emily Carter
A refreshing vegan pasta salad featuring seasoned tofu, tender pasta, colorful vegetables, and a zesty dressing for a balanced, protein-rich meal.
Print Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 2 servings
Calories 330 kcal

Ingredients
  

For Salad

  • 1 cup pasta dry
  • ½ cup firm tofu cubed
  • 1 tablespoon olive oil for tofu sauté
  • ½ cup cherry tomatoes halved
  • ¼ cup red onion thin slices
  • ¼ cup cucumber diced
  • ¼ cup bell pepper diced
  • 2 tablespoons olives sliced
  • 2 tablespoons fresh parsley chopped

For Dressing

  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon black p

Instructions
 

  • Boil pasta until soft.
  • Drain completely.
  • Heat pan with oil.
  • Add tofu.
  • Sauté until golden.
  • Add tomatoes to bowl.
  • Add onions.
  • Add cucumber.
  • Add peppers.
  • Add olives.
  • Add parsley.
  • Add pasta.
  • Add tofu.
  • Mix oil in small bowl.
  • Add lemon juice.
  • Add mustard.
  • Add garlic powder.
  • Add salt.
  • Add pepper.
  • Whisk and pour.
  • Toss gently.
  • Chill or serve.

Notes

Nutritional Values (Per Serving)

Calories: 330
Total Fat: 12g
Saturated Fat: 1.5g
Carbohydrates: 44g
Fiber: 5g
Protein: 16g

Vitamins & Minerals (Per Serving)

Calcium: 14%
Iron: 15%
Vitamin C: 12%
Magnesium: 10%
Vitamin A: 8%

Additional Notes / Tips

  • Air-fry tofu for extra crisp.
  • Add spinach for freshness.
  • Use whole wheat pasta for extra fiber.