Creamy Tofu Salad Dressing

As a vegetarian, I always look for ways to get in extra protein, regardless of the meal. Tofu is an incredibly delicious, plant-based protein source, but its best quality is its versatility.

It’s commonly pan fried or baked, and can take on the flavor of any preferred spices. But when warmer weather rolls around, I like to find ways to incorporate it into a salad by making a creamy and flavorful dressing. It’s a great option for a meal with plenty of fiber and protein, without giving you that heavy post-meal feeling. Plus, it’s easy to prepare and can be kept in the fridge to use throughout the week.

I often opt for an asian-inspired salad, packed with kale, cabbage, edamame, and cilantro. However, you can adjust this recipe to your choosing of flavor combinations and vegetables. The dressing base will stay the same, but feel free to add in your choice of herbs and spices. I highly recommend using silken tofu, as this will give you the ideal salad dressing texture once blended.

Ingredients

For the base:

1 block (16 oz) silken tofu

2 tbsp olive oil

1 tbsp honey

1 tbsp lemon juice

1 clove garlic, minced

For an asian-inspired flavor profile, add:

2 tbsp coconut aminos

2 tbsp sriracha

1 tsp fresh cilantro, chopped

Directions

Cut tofu block into quarters. Add tofu, olive oil, honey, lemon juice, minced garlic, coconut aminos, sriracha, and chopped cilantro into a blender or food processor. Blend until smooth. If consistency is too thick, add water 1 tbsp at a time and continue blending. Pour over prepared salad vegetables and toss until covered. Enjoy!

Maya White | UTSW Dietetic Intern

Hello! My name is Maya, I’m a Master’s student at UT Southwestern studying Clinical Nutrition and completing my dietetic internship. I recently earned my Bachelors of Science in Nutrition and Food Science from Colorado State University, though I’m originally from the Dallas area. I’m passionate about building a balanced relationship with food, one that can support both health and enjoyment. I’m especially interested in individualized nutrition care to help fuel the body to fit unique needs and lifestyles. My professional interests include sports dietetics and eating disorder care, though I’m excited to explore a variety of areas of dietetics as I continue my learning experience.