Tofu Salad with Sesame Dressing
Fresh • Crunchy • Nutty
Macros: ~180 cal | 14g protein
Pro Tip: Toss just before serving to keep greens crisp
200g Mother Nature's Classic tofu (cubed)
2 cups mixed greens (lettuce, spinach, or arugula)
1/2 cup shredded carrots
1/2 cup cherry tomatoes, halved
1/4 cup sliced cucumber
1/4 cup red bell pepper, thinly sliced
1/4 cup red onion, thinly sliced
2 tbsp chopped cilantro (optional)
1 tbsp sesame seeds for garnish
2 tbsp soy sauce
1 tbsp rice vinegar
1 tbsp sesame oil
1 tbsp honey or maple syrup
1 tsp grated ginger
1 clove garlic, minced
1 tsp sriracha (optional)
Prepare the Tofu:
Press the tofu to remove excess water, then cut into cubes. Pan-fry lightly until golden brown or use raw for a softer texture.
Make the Dressing:
Whisk together soy sauce, rice vinegar, sesame oil, honey, ginger, garlic, and sriracha in a small bowl.
Assemble the Salad:
Combine the mixed greens, carrots, tomatoes, cucumber, bell pepper, and onion in a large serving bowl.
Add Tofu & Dressing:
Add tofu cubes to the salad, drizzle with dressing, and toss gently until evenly coated.
Garnish & Serve:
Sprinkle sesame seeds and chopped cilantro on top.
Thai Basil Chilli Tofu
Aromatic • Spicy • Umami
Macros: ~180 cal | 14g protein
Pro Tip: Slightly char tofu for smoky flavor
200g Mother Nature's Classic tofu (cubed)
1 tsp oil
2 garlic cloves (chopped)
1 red chili (sliced)
1 tsp soy sauce
½ tsp brown sugar
Handful Thai basil
Cook the Base:
Heat oil in a pan, sauté chopped garlic and sliced chili until fragrant and slightly golden.
Add Tofu:
Add tofu cubes and cook on high heat, allowing them to slightly crisp and absorb flavors.
Flavor Boost:
Pour in soy sauce and sprinkle brown sugar. Toss well to coat evenly and create a glossy finish.
Finish:
Turn off heat and fold in fresh Thai basil for that signature aroma. Serve hot.
Garlic Butter Chilli Tofu
Rich • Spicy • Indulgent
Macros: ~210 cal | 12g protein
Pro Tip: Finish with parsley or coriander
200g Mother Nature's Classic tofu (cubed)
1 tsp butter / vegan butter
3 garlic cloves (minced)
½ tsp chili flakes
Pinch salt
Crisp the Tofu:
Pan-fry tofu cubes until golden and slightly crispy on the outside.
Prepare Butter Base:
Melt butter in the same pan, then sauté minced garlic until aromatic.
Combine Flavors:
Add tofu back into the pan, sprinkle chili flakes and salt, and toss well to coat evenly.
Final Touch:
Cook for another minute to blend flavors. Garnish with fresh herbs before serving.
Masala Tofu (Indian-style)
Spiced • Savory • Aromatic
Macros: ~200 cal | 13g protein
Pro Tip: Simmer on low for deeper flavor
200g Mother Nature's Masala tofu (cubed)
1 tbsp oil
1/2 tsp cumin seeds
1 small onion (finely chopped)
1 tomato
1/4 tsp turmeric
1/2 tsp red chili powder
1/2 tsp garam masala
1/2 tsp coriander powder
Salt to taste
Fresh coriander
Optional lemon
Temper the Cumin
Heat oil in a pan, add cumin seeds and let them splutter.
Sauté the Onions:
Add onions and sauté till golden.
Cook the Tomato:
Add tomato and cook till soft and oil separates.
Bloom the Spices:
Add spices – turmeric, chili, garam masala, coriander powder – and sauté for 1 minute.
Add the Tofu:
Add tofu cubes and gently mix to coat well with masala. Cook for 3–5 mins on low flame.
Garnish & Serve:
Garnish with coriander and lemon juice. Serve warm or cool before adding to salad.
Teriyaki Glazed Tofu Bowl
Sweet • Umami • Glossy
Macros: ~200 cal | 13g protein
Pro Tip: Pair with rice & veggies
200g Mother Nature's Masala tofu (cubed)
1 tsp oil
1 tbsp teriyaki
Ginger
Garlic
Crisp:
Cook tofu till crispy.
Flavor:
Add garlic & ginger.
Glaze:
Add sauce till glossy.
Mediterranean Herb Tofu
Herby • Light • Flavourful
Macros: ~230 cal | 12g protein
Pro Tip: Add olives & tomatoes
200g Mother Nature's Masala tofu (cubed)
2 tbsp olive oil
1 tbsp lemon juice (plus ½ tsp lemon zest)
1 garlic clove (minced)
1 tsp dried oregano
½ tsp dried thyme
½ tsp dried basil or marjoram (optional)
Pinch of salt (Masala tofu is already seasoned)
Fresh parsley to garnish
Prep the Tofu:
Pat the Masala tofu cubes dry to help the marinade cling and encourage crisp edges.
Make the Marinade:
Whisk together olive oil, lemon juice, zest, garlic, oregano, thyme, and basil/marjoram.
Marinate:
Add the tofu and toss gently to coat. Let it sit for about 15 minutes.
Cook:
Grill or pan-fry over medium heat until golden and lightly crisp, about 3–4 minutes per side (or bake at 400°F / 200°C for 20–25 minutes, flipping halfway).
Garnish & Serve:
Finish with fresh parsley and a squeeze of lemon. Serve with olives and cherry tomatoes.
Chili Garlic Tofu (Indo-Chinese Style)
Spicy • Tangy • Crispy
Macros: ~230 cal | 13g protein
Pro Tip: Toss in sauce just before serving.
200g Mother Nature's Chili Garlic tofu (cubed)
1 tbsp cornflour + 1 tbsp water
2 tsp soy sauce
1 tsp vinegar
1 tsp chili sauce
1 tsp tomato ketchup
4–5 garlic cloves
1 dry red chili
1 small onion (optional)
Spring onion greens
1 tbsp oil
Salt + pepper
Crisp the Tofu:
Pat tofu dry, lightly coat with cornflour and pan-fry until crisp and golden. Set aside.
Sauté Garlic & Chili:
In the same pan, heat oil, add dry red chili and garlic. Sauté until garlic is golden.
Add the Onions:
Add onions (if using), stir-fry for a minute.
Pour in the Sauce:
Mix soy sauce, vinegar, chili sauce, ketchup in a bowl and pour into the pan.
Thicken the Sauce:
Add cornflour slurry to thicken the sauce.
Toss the Tofu:
Toss in tofu cubes, stir gently to coat.
Garnish & Serve:
Garnish with chopped spring onion greens. Serve warm or cool before adding to salad.
Smoky BBQ Tofu Bites
Smoky • Tangy • Crispy
Macros: ~190 cal | 12g protein
Pro Tip: Add grilled onions for depth
200g Mother Nature's Chili Garlic tofu (cubed)
1 tbsp BBQ sauce
½ tsp paprika
1 tsp oil
Marinate:
Coat tofu with BBQ sauce, paprika and oil.
Air Fry:
Cook for 12–15 mins until crispy edges form.
Finish:
Brush extra BBQ sauce in last 2 mins for glaze.
Honey Chilli Garlic Tofu
Sweet • Spicy • Flavourful
Macros: ~150 cal | 12g protein
Pro Tip: Add ½ tsp cornstarch for crispier coating
200g Mother Nature's Chili Garlic tofu (cubed)
1 tsp honey
1 tsp soy sauce
½ tsp chili flakes
Pinch salt
Marinate:
Mix tofu with honey, soy sauce, chili flakes and salt.
Air Fry:
Cook at 380°F (190°C) for 10–12 mins until crispy.
Serve:
Serve hot or add to bowls and salads.
