Tuscan Sun Salad with Marinated Tofu Medallions
A modern, heart-healthy reinvention of the classic Italian Caprese. This vibrant salad preserves the iconic look you love by replacing fresh mozzarella with savory, herb-marinated tofu medallions. Served over a fresh bed of greens with a creamy white bean vinaigrette, it's a dish that's as nourishing as it is beautiful.
Servings 4
Calories 173kcal
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