Veggie Packed Pineapple Tofu Salad
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5 from 1 vote

Veggie Packed Pineapple Tofu Salad

Enjoy this beautiful and nutritious salad!
Prep Time10 mins
Cook Time10 mins
Course: Main Course, Salad
Cuisine: American
Keyword: easy lunch, quick, salad, tofu, vegan
Servings: 2
Calories: 368kcal


  • 4 cups Salad of choice Mixed salad shown
  • 1/2 pineapple diced into cubes
  • 1 ripe avocado diced into cubes
  • 2 carrots grated
  • 1 red bell pepper diced small
  • 1 block of firm tofu
  • 1/2 cup vegetable broth
  • 1 tbsp soy sauce
  • 1 tbsp maple syrup

Dressing (Each time I make this, I double the recipe and make enough for the week!)

  • 1/4 cup tahini stirred well
  • Juice of 1 small lemon 2-3 tbsp
  • 2 tbsp water
  • 1 tbsp maple syrup
  • A dash of garlic powder sea salt and black pepper


  • Add the cubed tofu, veggie broth, soy sauce, and maple syrup into a skillet. Bring to a boil and then let simmer on low. Do not flip the tofu until the water is nearly evaporated (this helps to give it a nice glaze crust). Once the liquid has gone, flip once and heat on the opposite side for just a couple of minutes. Remove from heat and set aside.
  • Dice the pineapple and bell pepper into small cubes. Grate the carrots and slice the avocado. Whisk together your dressing and taste test/adjust as needed.
  • Add 4-5 cups of salad to a large bowl followed by the pineapple, bell peppers, carrots, avocado, and tofu. Drizzle dressing all over and toss well. Be sure each part of that salad is coated in this magical tahini sauce.
  • Portion into 4 bowls as you wish or, you can be like me and just eat it straight from the big serving bowl. :)


Kids: For the boys, I simply add the pineapple, tofu, bell peppers, carrots, and avocado to a large bowl and drizzle the dressing all over. I then pour half into Alessandro's bowl and a half into Leo's bowl. They LOVE it. It's important to know which vegetables turn your child off, so be sure to add and remove as needed. Peas and corn are always a great addition to this dish. 


Calories: 368kcal | Carbohydrates: 38g | Protein: 15g | Fat: 20g | Saturated Fat: 3g | Sodium: 417mg | Potassium: 697mg | Fiber: 8g | Sugar: 21g | Vitamin A: 6683IU | Vitamin C: 109mg | Calcium: 192mg | Iron: 3mg