I used to think that “healthy eating” meant sad, boring salads and giving up all the foods I loved. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean diet, and let me tell you, everything changed! It’s all about celebrating fresh, beautiful ingredients, not restricting them.
This gorgeous Tuscan Sun Salad is the perfect example of what I mean. It’s my go-to Mediterranean salad recipe because it’s bursting with juicy tomatoes, creamy herb-marinated tofu, and a dreamy vinaigrette you’ll want to put on everything. It’s proof that a meal can be incredibly good for you and ridiculously delicious at the same time.
Why You’ll Absolutely Love This Salad
This isn’t just another bowl of greens; it’s a dish that truly nourishes you from the inside out. It has quickly become a staple in my kitchen, and I know you’re going to love it too.
- Bursting with Fresh Flavor: Juicy heirloom tomatoes, fragrant basil, and a zesty, creamy dressing come together in the most perfect way. It’s summer on a plate!
- Surprisingly Simple to Make: Don’t let the beautiful presentation fool you. This salad comes together with just a few simple steps and is perfect for a weeknight dinner or a weekend lunch.
- A Complete Plant-Powered Meal: Thanks to the tofu and white beans, this is a satisfying meal that won’t leave you feeling hungry. It’s naturally vegetarian and vegan.
- Naturally Heart-Healthy: Full of healthy fats from olive oil, packed with fiber, and made with whole foods, this dish is a celebration of the Mediterranean lifestyle.
The Simple Ingredients That Make This Salad Shine
The magic of Mediterranean cooking is all about letting simple, high-quality ingredients speak for themselves. In this recipe, a couple of key players do all the heavy lifting to create incredible flavor.
First up is the Extra Virgin Olive Oil. This is the liquid gold of the Mediterranean! A good quality EVOO brings a smooth, peppery, and slightly fruity flavor that you just can’t get from other oils. It’s the heart of our marinade and vinaigrette, and it’s packed with healthy monounsaturated fats.
Next are the Heirloom Tomatoes. If you can find them at your local market, grab them! Heirlooms come in all sorts of beautiful shapes and colors, and their flavor is so much richer and sweeter than standard tomatoes. They are the true star of this Mediterranean tomato cucumber salad.
A Few of My Favorite Tricks for Perfect Results
Over the years, I’ve learned a few simple tricks that take this salad from good to great.
The first is a non-negotiable: you have to press the tofu! I know it seems like an extra step, but pressing the water out allows the tofu to act like a sponge, soaking up all the delicious flavors of the lemon-herb marinade. It also gives it a much firmer, more satisfying texture.
My second tip is to use your senses when picking tomatoes. Look for tomatoes that are vibrant in color and feel heavy for their size. But the real test? Give them a gentle sniff near the stem. A truly ripe tomato will have a sweet, earthy fragrance that tells you it’s ready.
Your Questions About This Healthy Salad, Answered
I get a lot of questions about embracing a more plant-forward lifestyle, so I wanted to answer a few common ones right here!
1.Can you make this a high protein vegetarian salad?
Absolutely! This recipe is already a great source of plant-based protein thanks to the tofu and the cannellini beans in the dressing, with over 6 grams per serving. If you want to boost it even more, you could add a handful of chickpeas or serve a larger portion.
2.Is tofu allowed on the Mediterranean diet?
This is a great question! While tofu isn’t traditionally from the Mediterranean region, it fits the principles of the diet perfectly. The focus is on plant-forward eating, with plenty of legumes and plant-based proteins. Tofu is a wonderful lean protein that aligns beautifully with this healthy lifestyle.
3.Can I prep this healthy tofu Caprese salad recipe ahead of time?
Yes, you can! For the best results, I recommend storing the components separately. You can press and marinate the tofu, blend the vinaigrette, and chop your veggies a day in advance. When you’re ready to eat, just assemble everything on the platter. It makes for a super quick meal!
Alright, let’s get to the good part! Here’s everything you need to bring this beautiful salad to life in your own kitchen.
Tuscan Sun Salad with Marinated Tofu Medallions
Ingredients
For the Marinated Tofu Medallions
- 200 g 7 oz block of extra-firm tofu
- 1 tbsp 15 ml extra virgin olive oil
- 1 tbsp 15 ml fresh lemon juice
- 1 small clove garlic minced
- ½ tsp dried oregano
- ⅛ tsp fine sea salt
For the Creamy White Bean Vinaigrette
- ¼ cup canned cannellini beans rinsed and drained
- 2 tbsp 30 ml white balsamic vinegar
- 2 tbsp 30 ml extra virgin olive oil
- 1 tbsp 15 ml water
- 1 tsp Dijon mustard
- ⅛ tsp fine sea salt
For Salad Assembly
- 2 large ripe heirloom tomatoes
- 1 medium English cucumber
- 2 cups fresh arugula
- ½ cup fresh basil leaves
- Freshly ground black pepper to taste
Instructions
- Press and Slice the Tofu: Place the block of tofu in a tofu press for at least 15 minutes to remove excess water. Alternatively, wrap the tofu in several layers of paper towels, place it on a plate, and set heavy books on top. Once pressed, slice the tofu horizontally into eight 41-inch thick medallions.
- Marinate the Tofu: In a shallow dish, whisk together 1 tbsp olive oil, lemon juice, minced garlic, oregano, and 81 tsp salt. Gently place the tofu medallions in the marinade, turning to coat each side. Let the tofu marinate at room temperature for at least 30 minutes.
- Prepare the Vinaigrette: While the tofu marinates, combine all vinaigrette ingredients (cannellini beans, white balsamic vinegar, 2 tbsp olive oil, water, Dijon mustard, and 81 tsp salt) in a small blender. Blend on high until the mixture is completely smooth and creamy, about 30-45 seconds.
- Build the Salad Base: Using a mandoline or sharp knife, slice the cucumber into very thin rounds. Spread the arugula evenly across a large platter to create a bed of greens. Arrange the thinly sliced cucumber rounds over the arugula.
- Assemble the Salad: Slice the heirloom tomatoes into 41-inch thick rounds. Arrange the tomato slices and the marinated tofu medallions on the bed of greens, alternating them in an overlapping pattern.
- Dress and Garnish: Drizzle the creamy white bean vinaigrette generously over the arranged tomato and tofu. Tuck the fresh basil leaves in between the slices. Finish with a few turns of freshly ground black pepper and serve immediately.
Notes
Nutrition Facts
Per serving- Calories: 173 kcal
- Total Fat: 12.3 g
- Saturated Fat: 1.8 g
- Sodium: 200 mg
- Carbohydrates: 14 g
- Dietary Fiber: 3.8 g
- Total Sugars: 7.1 g
- Added Sugars: 0 g
- Protein: 6.2 g
Enjoy a Taste of the Mediterranean!
I truly believe that eating well should be a joyful experience, and this salad is pure joy on a plate. It’s a wonderful way to embrace the fresh, vibrant flavors of a healthy lifestyle without ever feeling like you’re missing out. I hope you love this Mediterranean salad recipe as much as I do.
Give this recipe a try and let me know what you think in the comments below! I love hearing from you.
