Simple Tomato and Tofu Salad

Posted on Posted in Main, Non classé, Recipe

The Story

It’s no secret: I love tofu. But we had no idea you people felt so strongly about it, too— try to launch the conversation with your friends and you’ll see, you’ll spark a lively debate. Some of them will extol the healthful benefits of soy, while others will decry it as genetically modified poison.

I love debate. So I launched my own little investigation.

First, a bit of background. The soybean was first used as hay and sometimes green manure. Westerners didn’t truly start growing and eating soybeans until World War II, when the crop replaced imported fats and oils, which were blocked by disrupted trade routes. Soybean production blossomed and Science followed suit, with medical studies beginning in the 1960s and rising to a fever pitch that continues to this day.

Is soy a protein-rich, cholesterol-lowering, breast-cancer-preventing, menopause-symptom-relieving miracle food? Or do genetically modified versions of soy cause allergies—as well as other dangerous, unknown, and as yet unexplored medical risks? 

Can You Even Eat It?

In the beginning, most studies focused on the nutritional value of soy. Could it replace meat as a protein? Does it affect the way our bodies absorb vitamins and minerals? Is it adequately nutritious for infant formula? The answers: Yes. No. And (ultimately) no.

Well when you look at all the serious studies out there, the results are quite simple.

Soy may lower cholesterol, prevent breast cancer, and reduce many, many other medical risks. Genetically modified soy may cause allergies or pose other risks. Or eating soy—genetically modified or not—may have no effect at all. After decades of research, thousands of studies, and countless millions of soybeans sacrificed on the Altar of Knowledge, the Prize for Indeterminate Science goes to Alternative Therapies in Health and Medicine for determining, in 2014: Soy consumption has possible health benefits and possible risks and more research is needed.

Thank. You. Science.

You keep doing what you do.

Meanwhile, I’ll tell you this : everything is good in moderation (except drugs, don’t do drugs childrens!).

So here is my favorite recipe of tofu salad.

Let’s get started my frenchies !


Tomato and tofu


Yield : 1 serving – Prep time : 10min – Cooking time : 7min

What you’ll need



  • 2 tomatoes
  • 100g tofu (japanese style is the best)
  • 1 inch fresh ginger
  • 1 Tbsp tamari (or soy sauce)
  • 1 handful of sunflower seeds
  • 1/2 lemon
  • 1/2 tsp cumin
  • 1/2 tsp salt
  • 1 tsp olive or coconut oil


First prepare the ingredients by slicing the tomatoes, cutting the tofu in small pieces, juicing the lemon and grating the ginger into a puree.

Then, pre-heat the pan and grill the sunflower seeds without any oil. Be careful not to burn them.

Remove the seeds from the pan, put the coconut oil and grill the tofu for a few minutes.

While the tofu is cooking, prepare the vinaigrette by combining in a small bowl the lemon juice, the ginger puree, the salt, the cumin and the tamari.

put the tomatoes on a plate, add the tofu, the vinaigrette and the sunflower seeds.

Serve immediately.

Et voilà!

Tomato and tofu

*the links of the products I recommend in this article are not affiliated. They are my personal preferences and are only recommendations for cooking beginners.

Author: Emilie Durand

Emilie is a French food lover, proud Parisian and founder of On her website, she shares delicious recipes, health tips and tricks. Her goal is to gather and share the habits and rules that have been used and approved by French people for decades. That means cooking your own meals efficiently, enjoying whole foods, eating mindfully and never ever using the word diet again while losing weight.

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