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Tofu & Brown Rice salad with Wasabi Soy dressing

Prep Time:

20 Minutes

Cook Time:

30 Minutes


2 large Servings



About the Recipe

This is a salad that will serve you well as a main course. It gives you your 5-a-day heling of vegetables plus protein and calcium from the brown rice and tofu. Best of all, the wasabi soy dressing makes it all taste great too!


2 portions of cooked brown rice

(I cook 1 cup /140g/8oz of brown rice in a rice cooker as it is a convenient amount to cook. I use   1/2 the cooked rice for this salad and save the rest. If your have bigger appetites to feed, you can add more rice to the salad accordingly)

1/2 a medium size cucumber

15 baby tomatoes

3 spring onions

1  bell pepper 

1 medium avocado

300g / 8oz pack of silk tofu or firm tofu

for the wasabi soy dressing:

2 tsp of wasabi paste from a tube*

1/2 tbsp of honey

juice from 1 lemon, appox. 2 tbsp

1 tbsp of Japanese rice vingar

1 tbsp of soy sauce

2 tbsp of extra virgin olive oil

2 tsp of toasted sesame seeds for topping (optional)

*wasabi paste available in tubes has a stronger flavour than what you might get with a sushi takeaway. so, if you decide to use wasabi left over from your sushi, then use double the amount


first, rinse 1 cup of brown rice 2 - 3 times and drain.  cook the rice in a rice cooker or a saucepan

next, prep your vegetables. slice the cucumber into quarters longways, then cut into segments. place in a large mixing bowl

halve the 15 baby tomatoes and add to the bowl

remove the tops and bottoms of the spring onions, then dice and add to the mixing bowl

halve and deseed the bell pepper. slice, then cut into the bite sized pieces and add to the mixing bowl

cut the avocado in half, remove the stone and peel. slice and dice into bite sized pieces. add to the bowl.

remove the block tofu from its packaging.  cut the block in half to create a top and bottom layer., then,  slice longways and cut into about 1 cm / 1/2 in cubes.  drain any excess liquid from the tofu before adding to the bowl

to prepare the wasabi soy dressing:

put 2 tsp of wasabi paste and 1/2 tbsp of honey into a small bowl. squeeze and add the juice of 1 lemon.  mix well until the wasabi paste and honey are smoothy blended 

add 1 tbsp of rice vinegar, 1 tbsp of soy sauce and 2 tbsp of extra virgin olive oil to the jar and stir until combined

add the brown rice and tofu to the salad vegetables in the large mixing bowl

pour the dressing in and gently mix everything together, making sure not to break up the tofu

lastly, sprinkle some toasted sesame seeds and your tofu and brown rice salad with wasabi soy dressing is ready to eat

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