Mango Miso Edamame Salad with Crispy Tofu
The perfect light summer dinner, this Mango Miso Edamame Salad with Crispy Tofu comes together quickly for an easy weeknight meal. Everything gets coated in a rich miso sauce that doubles as our salad dressing and tofu marinade. Packed with protein and fiber, yet checks all the boxes for potential food restrictions as this meal is gluten-free, dairy-free, nut-safe, vegetarian, AND vegan!! Perfect for serving guests or enjoying on your own, this flavor-packed dinner is one you can enjoy over and over with various proteins like chicken, salmon, or shrimp! Featured in week 2 of the July Meal Prep Plan and is the opening recipe for my 30-20-10 summer series highlighting 30 minute meals, with 20 grams of protein, and 10 grams of fiber!
Mango Miso Edamame Salad with Crispy Tofu Ingredient Notes:
Tofu: I recommend high-protein, extra-firm tofu for this recipe because you will not need to press your block of tofu. If you want to use regular firm or extra-firm tofu instead, I recommend pressing the tofu block for at least 20 minutes before dicing it to remove excess moisture.
Mango: I love adding fresh fruit to a scoopable salad for just that touch of sweetness in every bite. You can also use pineapple, or peaches here for a different variation. Pro tip: cut either side of your mango length wise in a C shape, avoiding the pit. Then cut a checkered pattern into the fruit side of each half, slicing all the way down just to the skin. Flip the halves inside out to reveal your cubed mango, and cut off your perfect bite-sized pieces.
Miso paste: White miso paste brings an irresistible umami richness to the sauce, making the entire salad taste more complex and flavorful. Its mild, slightly sweet profile pairs perfectly with the touch of spice and heat from the fresh ginger and chili garlic sauce. It’s an affordable, long-lasting ingredient that instantly upgrades any summer recipe.
Edamame: Edamame adds a boost of plant-based protein and a satisfying bite to the salad. These young soybeans have a mild, slightly sweet flavor and firm texture that stands up well to the bold miso sauce. They’re easy to find in the frozen aisle—just thaw before mixing in. Their green hue also adds color and freshness to the finished dish.
Mango Miso Edamame Salad with Crispy Tofu
4
servings20
minutes20
minutesThe perfect light summer dinner, this Mango Miso Edamame Salad with Crispy Tofu comes together quickly for an easy weeknight meal. Everything gets coated in a rich miso sauce that doubles as our salad dressing and tofu marinade. Packed with protein and fiber, yet checks all the boxes for potential food restrictions as this meal is gluten-free, dairy-free, nut-safe, vegetarian, AND vegan!! Perfect for serving guests or enjoying on your own, this flavor-packed dinner is one you can enjoy over and over with various proteins like chicken, salmon, or shrimp! Featured in week 2 of the July Meal Prep Plan and is the opening recipe for my 30-20-10 summer series highlighting 30 minute meals, with 20 grams of protein, and 10 grams of fiber!
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Ingredients
- FOR THE SAUCE
1/3 cup coconut aminos (can substitute reduced-sodium tamari or reduced-sodium soy sauce)
juice of 2 limes (about 4 tablespoons)
2 tablespoons pure maple syrup
2 tablespoons white miso paste
2 tablespoons toasted sesame oil
1 tablespoon chili garlic sauce
2 teaspoons grated ginger root (or 1 teaspoon ground ginger)
1 teaspoon garlic powder
1/4 teaspoon red pepper flakes (optional)
pinch of kosher salt (omit if using tamari or soy sauce)
- FOR THE TOFU
16 -ounce block high-protein, extra-firm tofu, cut into 1/2-inch cubes
2 tablespoons tapioca flour or arrowroot starch (can substitute cornstarch)
- FOR THE SALAD
12 ounces shelled edamame, thawed if frozen
2 ripe mangoes, pitted and diced
1 english cucumber, diced
1 red bell pepper, cored and diced
6 green onions, thinly sliced, additional for topping if desired
1/2 cup roughly chopped cilantro leaves, additional for topping if desired
sesame seeds (optional)
Directions
- Preheat the oven to 425°F. Line a sheet pan with parchment paper and set aside.
- In a jar, mix together the coconut aminos, lime juice, miso paste, maple syrup, sesame oil, chili garlic sauce, ginger, garlic, red pepper flakes (if using), and salt until combined. Pour about half (about 1/2 cup) of the sauce into a large mixing bowl and set the rest aside.
- To the mixing bowl with the sauce, add the cubed tofu and tapioca flour and immediately mix to coat all of the tofu in the sauce. The tapioca flour will dissolve into the sauce as your mix. Transfer to the sheet pan and spread out, evenly spacing apart the cubes. Bake until browned and crisp, about 20 minutes, flipping the cubes once halfway through for even browning.
- While the tofu bakes, assemble the salad: add the edamame, mango, cucumber, bell pepper, green onions, and cilantro to large mixing bowl (I recommend using the same mixing bowl from the tofu to reduce dishes). Pour the remaining sauce on top and mix until evenly combined. Set aside.
- When the tofu is done, evenly divide the salad between four bowls and top each with the tofu (see notes for pairing with a grain base). Sprinkle each bowl with additional green onion and cilantro (if desired) and serve.
Notes
- Storage: For best results, refrigerate the tofu and salad in separate sealed containers for up to 4 days. You can store the tofu and salad together, if you’re okay with the salad being heated or eating the tofu cold.
- Reheating: To reheat the tofu, microwave until warmed, about 2 minutes. Alternatively, return to a sheet pan and bake at 425F or air fry until crisp, about 8 minutes for the oven or 4 minutes for the air fryer.
- Bulk it up: To make this recipe stretch even further, you can serve the salad and tofu over cooked jasmine rice, brown rice, quinoa, or couscous. Prepare 1 cup according to package instructions after step 1.
- Not a fan of tofu? Swap it with 1 1/2 pounds of boneless, skinless chicken thighs, diced into 1-inch pieces.
- I recommend high-protein, extra-firm tofu for this recipe because you will not need to press your block of tofu. If you want to use regular firm or extra-firm tofu instead, I recommend pressing the tofu block for at least 20 minutes before dicing it to remove excess moisture.
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Made this for dinner last night, super yummy and fresh!
Very tasty! Question – after pouring the mixed tofu/dressing/cornstarch mixture onto the baking sheet and baking for 10 mins, I took the tofu out to flip it over as per instructions and found that the dressing hadn’t absorbed into the tofu had formed into a gel puddle. Next time should I allow longer for the tofu to absorb the salad dressing and corn starch before baking? I used extra firm tofu (but not the extra protein kind) and I let the tofu sit in papertowel for 20 mins to get water out. Thank you!
Can I just sub cut up chicken for tofu?
Made this recipe for my husband and I last night, we both never really choose tofu as our protein, but the meal looked so yummy, and it was probably one of the best meals we’ve had in a long time! So perfect for summer. Very light and refreshing while very filling and nutritious! We will absolutely be adding this to our rotation.
I will need to make this recipe again true to your instruction! But as a busy mom, I opted for primal kitchen cilantro lime dressing, used airfried shrimp and left out cilantro and it was VERY refreshing and healthy and a perfect excuse to introduce my 3 yr old to edamame. I really liked it, and will try it again with the actual sauce and tofu you’ve written it as. Thank you for sharing the recipes the way you do. I can’t wait to start exploring your page (I am GF) and the way you piece together your weekly shopping lists is incredible. THANK YOU!
Absolutely delicious! Made it twice this week already.
One of my new favourite summer meal preps for work lunches. Very flavourful and fresh tasting. The colours make it a real joy.
Made this for lunches this week, absolutely incredible. Thank you!
I loved the salad and the dressing but something went very wrong with the tofu. I used arrowroot starch in the 1/2 cup of marinade and tofu. I strained the marinade because I could not figure out how the tofu would ever brown with the sauce all around? Was this my misstep? When I checked it at 15 minutes there was no way to flip it. The tofu was glued solidly to the parchment. I ended up having to flip the whole parchment over to bake the tofu longer. Eventually I was able to pull tofu pieces off one by one. It was my first time with tofu so I wonder what I did wrong. No flavor to the tofu. I would make the salad again for sure but use salmon. I bought your book and looking forward to trying more recipes 😉
This is incredible!! Made it every week from the moment you’ve uploaded the recipe. Absolutely delicious and full of flavour!
Made this with chicken instead of tofu and added the red pepper and edamame in with the chicken in the last 5min of cooking and it came out really well! Sauce is delicious, will be making again.