Raw Vegan Tofu Salad with Satay Sauce

May 21, 2022 by Samuel Anthony

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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
  • Protein: 25g
  • Fibre: 8g
  • Iron: 5.5mg
  • Vitamin C: 170mg
  • Calcium: 434mg
  • Cholesterol: 0mg

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