Recipe description
September 30, 2026
High-Protein High-Fiber Tofu Edamame Lunch Salad
A satisfying plant-based lunch with protein, fiber, and everyday gut-friendly goodness.
High Fiber
High Protein
Vegan
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from edamame and a broad range of vegetables.
- Includes colorful plant foods, seeds, and soy-based protein for dietary diversity.
- Balanced with protein, healthy fats, and low-refined-carbohydrate ingredients.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
200
slice
Bean, edamame
8
tablespoon
Cucumber
1
bowl
Tomato, cherry
10
piece
Carrot
1
piece
Onion, red
1
piece
Lettuce
2
bowl
Soy sauce
2
teaspoon
Sesame oil
2
teaspoon
Seed, sesame
1
tablespoon
Instructions
1
Pat the tofu dry, cut it into cubes, and pan-fry in a lightly oiled pan over medium heat until golden on all sides, about 8 minutes.
2
Cook the edamame beans according to package instructions, drain, and set aside to cool slightly.
3
Slice the cucumber, halve the cherry tomatoes, grate the carrot, and thinly slice the red onion.
4
Tear or chop the lettuce and divide it between two serving bowls.
5
Arrange the cucumber, cherry tomatoes, carrot, red onion, and edamame over the lettuce.
6
Top each bowl with the pan-fried tofu cubes.
7
Whisk the soy sauce and sesame oil together and drizzle the dressing over each salad.
8
Sprinkle with sesame seeds and serve immediately.
More Recipes For Your Gut
Nutrition
445 kcal
Calories
28 g
Protein
32 g
Carbohydrates
11 g
Fiber
10 g
Sugar
24 g
Fat
3.5 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this tofu edamame salad make?
The recipe makes 2 servings.
Is this salad vegan?
Yes, it is vegan as written. Check the labels of the tofu, edamame and soy sauce if needed.
Is this salad gluten-free?
It can be gluten-free if you use gluten-free soy sauce or tamari and check all ingredient labels.
How do I make the tofu golden and crisp?
Pat the tofu dry, cut it into cubes and pan-fry it over medium heat until golden on all sides, about 8 minutes.
Can I use frozen edamame?
Yes. Cook the frozen edamame according to the package instructions, then drain and cool it slightly.
Can I prepare this salad ahead of time?
You can prepare the vegetables, edamame and tofu in advance. Store them separately and add the dressing just before serving.
How should I store leftovers?
Refrigerate leftovers in an airtight container and use them within 1–2 days for the best texture. Keep the dressing separate when possible.
What allergens does this salad contain?
It contains soy and sesame. Soy sauce may also contain wheat, so check labels for additional allergens.
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