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I’ve always loved the simple beauty of a Caprese salad—those perfect, alternating slices of tomato and mozzarella, dotted with basil. It’s pure summer. But I found myself wanting to elevate it from a simple side dish to something more, something that felt like a complete, satisfying meal.
I wanted to keep that iconic, beautiful look but give it a serious upgrade in the nourishment department. My goal was to add satisfying, plant-based protein while keeping all that fresh, vibrant flavor.
This Tuscan Sun Salad is the result. By swapping the cheese for savory, herb-marinated tofu “medallions,” we get all the visual appeal of the classic but with a dish that’s hearty, packed with protein, and keeps you feeling full and energized for hours.
A Fresh, Satisfying Take on a Classic
What makes this Mediterranean Tofu Salad truly special isn’t just the tofu—it’s the dressing. Instead of a simple balsamic, we’re making a rich, creamy white bean vinaigrette.
Using cannellini beans as a base gives the dressing a beautiful, velvety texture and an extra boost of fiber, without any dairy. It clings to the fresh arugula and tomatoes perfectly. It’s a great example of how whole-food ingredients can create incredible flavor.
How This Vibrant Salad Comes Together
This is less about complex cooking and more about simple assembly. The only real “prep” is giving the tofu time to soak up the delicious marinade.
- Marinate the Tofu: First, you’ll press your extra-firm tofu (this is key!) and slice it into medallions. A simple 30-minute soak in olive oil, lemon, garlic, and oregano gives it a fantastic savory flavor.
- Blend the Vinaigrette: While the tofu marinates, just blend all the vinaigrette ingredients—white beans, vinegar, olive oil, and mustard—until it’s perfectly smooth and creamy.
- Assemble: This is the fun part. Arrange your greens, then alternate the juicy tomato slices and marinated tofu medallions, just like you would a classic Caprese. Drizzle with that creamy dressing, add fresh basil, and it’s ready.
A Few Tips from My Kitchen
As a recipe developer, I’ve learned a few tricks that make this Tuscan salad recipe even better:
- Don’t skip the press. Pressing the tofu is the most important step for getting the right texture. It removes excess water so the tofu can act like a sponge for the marinade.
- Use great tomatoes. Since the ingredients are so simple, their quality matters. Ripe heirloom tomatoes in the summer will make this salad truly sing.
- Make-ahead: You can press and marinate the tofu and blend the dressing a day in advance. Store them separately in the fridge. When you’re ready to eat, just assemble the salad in minutes.
How to Serve Your Tuscan Tofu Salad
As a light lunch, it’s perfect on its own. For a bigger spread, I love to serve it alongside other Mediterranean-inspired bites, like The Creamiest 10-Minute Mediterranean Feta Dip.
To turn this into a really hearty, comforting meal (especially on a cooler day), you can’t go wrong with a classic soup-and-salad pairing. It’s absolutely delicious with a warm bowl of my Mediterranean Lentil Soup.
And if you’re a big fan of refreshing, vegetable-packed salads like this one, you should definitely try my Cucumber Tahini Salad another day!
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: Press for at least 15 minutes. Slice into eight ¼-inch (0.6 cm) medallions.
- Marinate the Tofu: Whisk 1 tbsp olive oil, lemon juice, garlic, oregano, and ⅛ tsp fine sea salt. Coat tofu, cover, and refrigerate for at least 30 minutes.
- Prepare the Vinaigrette: Blend cannellini beans, 2 tbsp white balsamic vinegar, 2 tbsp olive oil, 1 tbsp water, 1 tsp Dijon, and ⅛ tsp fine sea salt until creamy (30–45 seconds).
- Build the Salad Base: Thinly slice cucumber. Spread arugula on a large platter and arrange cucumber over it.
- Assemble the Salad: Slice tomatoes into ¼-inch (0.6 cm) rounds. Alternate tomato slices and marinated tofu over the greens.
- Dress and Garnish: Drizzle vinaigrette, tuck in basil, finish with 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
Quick Questions (FAQ)
Can I use firm tofu instead of extra-firm?
I strongly recommend using extra-firm tofu. It holds its shape much better and gives you a satisfying, slightly chewy “medallion.” Firm tofu is likely to be too soft and may crumble.
How long will this salad last?
This salad is best enjoyed immediately after assembling, as the arugula will wilt and the tomatoes will release their juices. However, the separate components (marinated tofu and dressing) will keep well in airtight containers in the fridge for 2-3 days.
What if I don’t have white balsamic vinegar?
No problem. You can substitute regular balsamic vinegar, which will give the dressing a slightly darker color and a bolder, sweeter flavor. Apple cider vinegar or red wine vinegar would also work, though they’ll be a bit tangier.
I hope you love this fresh, nourishing take on a classic. It’s a perfect example of how eating well can be beautiful, satisfying, and absolutely delicious.
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
