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: 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