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Asian-Noodle-Salad- with-Grilled-Tofu- Sesame-Dressing Ingredients

Asian Noodle Salad with Grilled Tofu & Sesame Dressing

EatMoveHealthy
This Asian Noodle Salad with Grilled Tofu & Sesame Dressing is a light, refreshing, and protein-packed dish perfect for lunch or dinner. Whole wheat noodles are tossed with crunchy vegetables and topped with smoky grilled tofu, then finished with a savory sesame dressing. It’s flavorful, satisfying, and easy to make ahead.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course, Salad
Cuisine Chinese
Servings 4 2cups per serving
Calories 360 kcal

Equipment

  • Large pot (for noodles)
  • Skillet or grill pan (for tofu)
  • Mixing bowls
  • Whisk
  • Cutting board & knife

Ingredients
  

  • Salad:
  • 8 oz Whole Wheat Noodles
  • 2 cups Shredded Cabbage red or green
  • 1 cup Shredded Carrots
  • 1 Tofu 14 oz firm tofu, drained and sliced
  • 1 tbsp Soy Sauce for marinating tofu
  • 1 tbsp Sesame Oil for grilling tofu
  • 2 Green Onions chopped
  • 1 tbsp Sesame Seeds for garnish
  • ¼ cup Chopped Cilantro optional
  • For the Sesame Dressing:
  • 3 tbsp Soy Sauce
  • 2 tbsp Rice Vinegar
  • 1 tbsp Sesame Oil
  • 1 tbsp Olive Oil
  • 1 tbsp Maple Syrup or Honey
  • 1 clove Garlic minced
  • 1 tsp Grated Ginger

Instructions
 

  • Prepare the noodles: Cook whole wheat noodles according to package directions. Drain, rinse under cold water, and set aside.
  • Marinate the tofu: Pat the tofu dry, slice it into slabs, and drizzle with 1 tablespoon of soy sauce. Let sit for 5–10 minutes.
  • Grill the tofu: Heat a skillet or grill pan over medium heat. Brush with 1 tbsp sesame oil and cook tofu 3–4 minutes per side until golden brown. Remove and slice into strips.
  • Make the dressing: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, olive oil, maple syrup, garlic, and ginger until smooth.
  • Assemble the salad: In a large bowl, combine noodles, cabbage, carrots, and green onions. Pour dressing over the salad and toss well.
  • Top & serve: Add grilled tofu on top, garnish with sesame seeds and cilantro. Serve chilled or at room temperature.

Notes

Meal prep friendly: Store salad and tofu separately in the fridge for up to 3 days. Add dressing just before serving.
Customize it: Swap noodles for rice noodles or soba noodles. Add bell peppers, cucumber, or snap peas for more crunch.
Make it gluten-free: Use tamari instead of soy sauce and rice noodles instead of wheat.
Nutrition (per serving, 4 servings)
Calories: ~360
Protein: 17g
Carbohydrates: 42g
Fiber: 6g
Fat: 14g
Saturated Fat: 2g
Sodium: ~780mg

Nutrition

Calories: 360kcal
Keyword Asian noodle salad, healthy noodle salad, plant-based protein, sesame dressing, summer salad, tofu salad, vegan Asian salad, vegetarian dinner
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