Tofu Avocado Salad Recipe | Fresh Tastes Blog | PBS Food

Avoid Hunger Pangs with Tofu Avocado Salad

Tofu Avocado Salad

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Food for me isn’t just about nourishing my body; it’s about feeding my soul. That’s why I’ve never been a fan of eating lettuce as a meal. Don’t get me wrong; I have nothing against vegetables, it’s just that after I eat a salad I’m left feeling empty inside. It’s not a stomach rumbling kind of hungry; it’s a hunger pang that emanates from deep within my soul.

Tofu Avocado Salad

This avocado and tofu salad will leave you feeling satisfied on all accounts. It may not be much to look at, but one bite, and I promise you’ll change your mind. The nutty sesame seeds and sesame oil melds with the silken tofu to create a decadent “dressing” that enrobes each piece of avocado in a cloud of creaminess.

Tofu Avocado Salad

Upon taking a bite your senses will be greeted by the nutty sesame oil, followed by the creamy tofu, and finally as you bite into the avocado a rich fatty creaminess that lingers on your tongue.

Tofu Avocado Salad

Loaded with protein, the avocado also provides a ton of fiber, vitamin E and folic acid, while the tofu brings calcium and iron to the party. It’s a nutrient dense salad that’s as nourishing for your body as it is your soul!

Tofu Avocado Salad

When a regular salad leaves you unsatisfied, try this tofu avocado salad recipe instead for a nutrient rich filling lunch. Food blogger Marc Matsumoto breaks down the flavor components of this recipe in a full post on the Fresh Tastes blog.



  • 11 ounces silken tofu, cut into cubes
  • 1 large avocado
  • 1 teaspoon lemon juice
  • 3/4 teaspoon salt
  • 1 teaspoon sesame seeds
  • 2 teaspoons sesame oil
  • 1 scallion minced
  • handful of cilantro


  1. Put the cubed tofu in a sieve or colander over a bowl to allow excess water to drain for at least 1 hour. This keeps the salad from getting watery.
  2. Cut the avocado in half, remove the pit, then peel and cube the avocado. Put the avocado in a non-reactive bowl and toss with the lemon juice to prevent it from changing color.
  3. Add the drained tofu, salt, sesame seeds, sesame oil, and scallions. Gently toss to distribute all the ingredients evenly. Top with cilantro and serve.

Yield: 4 servings

Marc Matsumoto is the food blogger behind Fresh TastesMarc Matsumoto is a culinary consultant and recipe repairman who shares his passion for good food through his website For Marc, food is a life long journey of exploration, discovery and experimentation and he shares his escapades through his blog in the hopes that he inspires others to find their own culinary adventures. Marc’s been featured in the New York Times, Wall Street Journal, and USA Today, and has made multiple appearances on NPR and the Food Network.

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