Crispy tofu salad for World Vegetarian Day

Saturday, October 01, 2016

It's World Vegetarian Day today, 1st of October! It's celebrated since 1977, so for 39 years! Each year there are a lot of events and campaigns to encourage people to become vegetarians and to show advantages of being vege. Vegetarian societies show vegetarian style as healthy, nature friendly and cruelty free.

This year in Poland Viva! Foundation created campaign "Become vege for 30 days!" to show people it's good life style and not that hard to make vege choices. They have a newsletter with nice tips and vege recipes to try.

We wanted to celebrate the World Vegetarian Day with preparing a nice vegetarian salad for our family. We can tell you that even meat-lovers (like our dad) will enjoy it much too. It's really quick and easy to prepare and you can take it to school or work in your lunchbox. We decided to serve the salad for lunch at home so we put it in the ciabata like a burger and as a side we prepared sweet potatoes fries.

We relish this salad so much! It's very crispy because of lots of carrot and pepper in there. It contains fresh vegetables which provide antioxidants and vitamis. And tofu (which is gluten free!) is one of main components in vegetarian diet to substitute meat and supplies a lot of protein, calcium and iron.

Now the sauce... OMG! It's the best, huge discovery, really! Also you can use it as a dip for a snack, like fresh veggies or nachos. The sauce is based on peanuts (again great source of protein!) and yoghurt with a little addition of ginger and garlic.


Prep time
20 min
Cook time
40 min
Total time
60 min 
Servings: 4-6
Recipe type: lunch, dinner


Crispy tofu salad
  • 180 g tofu
  • 1 tbsp soy sauce
  • 1 tsp olive oil
  • 1/2 tsp garlic powder
  • 2 tbsp onion, diced
  • 1 carrot, strips
  • 1 red bell pepper, strips
  • 4 ciabatas / buns (if used)
Best Peanut Sauce
  • 2 tbsp water
  • 3 tbsp wine vinegar
  • 1/2 cup mayonnaise or yoghurt
  • 4 tbsp peanuts (unsalted)
  • 1 tsp ginger, grated
  • 1 clove garlic
  • salt, to taste
Sweet potatoes fries
  • 4 medium sweet potatoes
  • 2 tbsp olive oil
  • 2 tsp sweet paprika
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1/2 tsp salt


  1. Preheat the oven to 190 C. Peel sweet potatoes and cut into cubes or wedges. Lay on a large baking sheet, coat with olive oil and spices. Place into the preheated oven for 30-40 minutes.
  2. Meanwhile prepare the sauce. Put all of the ingredients to the blender and blend until smooth. Set aside.
  3. Prepare the veggies by cutting into strips. Crumble tofu.
  4. Heat a large pan with oil over medium heat. Put crumbled tofu in, add soy sauce and garlic powder. Cook until tofu is brown and crispy, about 10 minnutes.
  5. In a large bowl combine veggies, tofu and sauce.
  6. If you use buns or ciabatas, cut in two and put salad inside. Serve with warm sweet potatoes fries.

We hope you'll enjoy the recipe and wish you a happy (and healthy) World Vegetarian Day!
Karo & Domi
P. S. We can't wait to see your pics on #foodiesisterspl !

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