Raw Vegan Tofu Salad with Satay Sauce

May 21, 2022 by Samuel Anthony

Share on FacebookShare on TwitterPin on PinterestShare on LinkedInShare via Email
Tofu, red onion, cabbage and satay sauce on a plate

Raw vegan packs a delicious crunch and freshness without destroying nutrients and energy with heat. 🔥

This tofu salad with satay sauce - aside from the buckwheat noodles - makes for a nutritious (mostly) raw vegan lunch.

Each serving provides around 400 calories, a third of your calcium, potassium and iron intake for the day, 25g of protein, 8g of fibre, and no cholesterol or trans-unsaturated fats. 💪

Make sure to use a good quality extra-firm tofu that you enjoy the flavour of - some smoked tofu is delicious!

Everything from the noodles, salad and quick pickled red onions are in this recipe - so give this tofu salad a go and trust me on this one.

A quick note on the apple cider vinegar: ensure it is raw, organic, unfiltered, or described as 'with the mother'.

'With the mother' means the bacteria that can benefit our gut are still within the vinegar keeping it - in a way - alive.

Raw, unfiltered, unpasteurised apple cider vinegar is very easy to find!

With prebiotics (raw fibre) and probiotics (miso paste and apple cider vinegar), this bowl of goodness is a treat for the gut microbiome. 💚

Raw Vegan Tofu Salad with Satay Sauce

A crunchy, fresh and delicious salad for a nutritious raw vegan lunch filled with pre and probiotics, calcium, iron, potassium and protein!


Prep: 15m

Cook: 0m

Total: 15m

Serves: 3


  • Ingredients
  • For the salad:
  • 350g extra-firm tofu, cubed
  • 1 large red pepper, roughly chopped
  • 1 large carrot, grated
  • 1 cup spinach, chopped
  • 1/2 head broccoli, roughly chopped
  • For the satay sauce:
  • 1.5tbsp miso paste
  • 3tbsp coconut yoghurt (sugar-free, natural)
  • 3tbsp peanut butter
  • 1/2tsp paprika
  • 1/2tsp black pepper
  • For the pickled onions:
  • 2tbsp raw organic apple cider vinegar
  • 1 large red onion, thinly sliced
  • For the noodles (optional for those exclusively raw)
  • 3 cloves garlic, crushed
  • 250g buckwheat noodles, cooked
  • Method
  • Start by making the pickled onions by combining the sliced red onions with the cider vinegar and setting aside.
  • Combine the ingredients for the satay sauce and stir vigorously to mix in the miso - add small amounts of water until you have a sauce consistency you like.
  • Combine the cooked noodles with the crushed raw garlic, optionally season to taste.
  • Start plating up by making your first layer - I start with the garlic noodles.
  • Combine the salad ingredients in a large bowl and add to the plate as your next layer.
  • Top with the satay sauce and garnish with the red pickled onions.
  • Serve and enjoy!
  • Nutrition per serving:
  • Calories: 408
    16%
  • Protein: 25g
    34%
  • Fibre: 8g
    11%
  • Iron: 5.5mg
    62%
  • Vitamin C: 170mg
    68%
  • Calcium: 434mg
    46%
  • Cholesterol: 0mg
    0%

Share recipe

Share on FacebookShare on TwitterPin on PinterestShare on LinkedInShare via Email
Vegan newsletter icon

Want to stay in touch and get free vegan recipes?