How to Make the Perfect Baked Tofu and Chickpea Salad
Mediterranean-Inspired · Medium · 40 min · 2 servings
This filling protein salad features oven-baked marinated tofu cubes and crispy roasted chickpeas on a bed of fresh greens with a tahini lemon dressing. It is a completely satisfying lunch option that delivers over 26g of protein without any meat or dairy.
Why this recipe works
This Baked Tofu and Chickpea Salad recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 40 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 490 calories with 27g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 350 g extra firm tofu pressed and cubed
- 1 can chickpeas drained dried and rinsed
- 3 cups mixed salad greens
- 3 tbsp tahini
- 2 tbsp lemon juice
- 2 tbsp soy sauce
Step by step instructions
Step 1: Marinate and Prep
Toss cubed tofu in soy sauce and let it marinate for 10 minutes. Pat chickpeas completely dry with paper towels as moisture is the enemy of crispiness during roasting.
Step 2: Roast Tofu and Chickpeas
Spread tofu and chickpeas on separate areas of a lined baking sheet. Bake at 200 degrees Celsius for 25 minutes flipping halfway through until both are golden and slightly crispy.
Step 3: Make the Dressing
Whisk together tahini lemon juice and 2 to 3 tablespoons of warm water until you get a smooth pourable dressing. Season with salt and pepper to taste.
Step 4: Assemble the Salad
Arrange salad greens in two large bowls then top with warm baked tofu and crispy chickpeas. Drizzle generously with tahini dressing and serve immediately.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- tahini → almond butter or sunflower seed butter thinned with water
- chickpeas → white beans or edamame for a similar protein boost
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Not drying the chickpeas thoroughly before roasting which makes them chewy instead of crispy
- Dressing the salad too far in advance which causes the greens to wilt and become soggy
Nutrition facts
Per serving: 490 calories, 27g protein, 38g carbs, 22g fat, 10g fiber.
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