Japanese Tofu Okra Salad: A Refreshing and Nutritious Delight

by Feli Chic'Cuisine

Japanese Tofu Okra Salad - A simple and elegant Japanese salad, garnished with okra, red onion and cucumber, and seasoned with soy sauce and toasted sesame oil. This Japanese style okra salad is absolutely delicious! — Japanese Tofu Okra Salad @Feli Chic’Cuisine

If you're looking for a light, refreshing, and incredibly nutritious dish, this Japanese Tofu Okra Salad is the perfect choice. With its delicate balance of flavors and textures, this salad brings together the silkiness of tofu, the crunch of fresh vegetables, the umami depth of a sesame-soy dressing, and the unique texture of okra.

Both okra and tofu are highly valued in Japanese cuisine, not just for their versatility, but also for their numerous health benefits. Okra, often called "lady's fingers," is rich in fiber and beneficial compounds that support digestion and blood sugar control.

Tofu, a protein-packed soy-based food, is an excellent source of iron, calcium, and essential amino acids.

Okra ~ Japanese Tofu Salad @Feli Chic'Cuisine

How to Prepare Okra

Okra is a popular summer vegetable in Japan, known for its mild flavor and slightly sticky texture. It can be prepared in various ways: grilled, fried, stewed, or added to soups.

Preparation Tips:

✔ Trim the stalk ends before cooking.

✔ You can leave okra whole or slice it, depending on your preference.

✔ Blanching okra for about 1 minute in boiling water reduces its natural sliminess and keeps it tender.

For this salad, you’ll blanch and slice the okra, allowing it to blend harmoniously with the tofu and other ingredients.

Tofu ~ Japanese Tofu Salad @Feli Chic'Cuisine

How to Prepare Tofu

Tofu is a staple in Japanese cuisine and an essential protein source in many plant-based diets. Made from soybeans, it is naturally gluten-free, low in calories, and rich in iron and calcium.

Types of Tofu & Best Uses:

Silken tofu: Soft, creamy, and perfect for salads, soups, and desserts.

Firm tofu: Holds its shape better; great for grilling, frying, and baking.

Extra firm tofu: Best for stir-frying and marinating.

For this recipe, silken tofu is the best choice because of its smooth texture, which pairs beautifully with the crunchy vegetables and rich dressing.

Preparation Tip:

Drain the tofu and gently pat it dry with a paper towel to remove excess moisture. This ensures that it absorbs the dressing better and enhances its delicate flavor.

You might also like to try: Japanese Chicken Meatballs ‘Tsukune’

Japanese Chicken Meatballs ‘Tsukune’ @Feli Chic'Cuisine

Why this Salad is Good for You

Nutrient-Rich Ingredients

Tofu: High in protein, calcium, and essential amino acids.
Okra: Packed with fiber, vitamins C and K, and antioxidants.
Cucumber and Red Onion: Hydrating and rich in vitamins.
Peanuts: Provide healthy fats and a satisfying crunch.

Supports Digestive Health

Okra contains soluble fiber, which helps with digestion and gut health. The ginger and garlic in the dressing also have anti-inflammatory and immune-boosting properties.

Light yet Satisfying

Thanks to the combination of protein, fiber, and healthy fats, this salad keeps you feeling full and energized without being heavy.

Tips for the Best Japanese Tofu Okra Salad

Use silken tofu for a creamy, smooth texture.

Blanch the okra briefly to reduce sliminess and retain its bright color.

Chill the tofu before serving for a refreshing experience.

Let the dressing sit for a few minutes before using to enhance the flavors.

Japanese Tofu Okra

Salad

This Japanese Tofu Okra Salad is proof that healthy eating doesn’t have to be complicated. With silky tofu, crisp veggies, umami-rich dressing, and crunchy peanuts, every bite is a perfect balance of texture and taste.

⏱ Prep Time: 12 min

🍽 Serves: 2

Ingredients

Base

1 package silken tofu (350g-400g; 10½ oz-14 oz), preferably organic

Dressing

3 Tbsp toasted sesame oil
3 Tbsp soy sauce
1 Tbsp rice vinegar
1 small garlic clove, grated
1 cm ginger, peeled and finely chopped

Toppings

¼ cucumber, finely chopped
¼ red onion, thinly sliced
2-3 okra pods, blanched and sliced
A few salad leaves (red leaf lettuce, arugula, or mesclun), washed
1 Tbsp peanuts, roughly chopped

Method

1. Carefully take the tofu out of the package and drain the water. Set aside.

Prepare the dressing

2. In a bowl, whisk together all the dressing ingredients until well combined. Set aside.

Prepare the topping:

3. In a saucepan over medium heat, add the okra and enough water to cover it. Add a pinch of salt. Bring to a boil and cook for 1 minute. Drain and let cool, then cut into 5 mm pieces.

4. Cut the cucumber and onion into thin strips (matchstick/julienne style). Roughly chop the peanuts.

Assemble the salad

5. Arrange the salad leaves on a plate. Place the tofu on top of the greens. Arrange the cucumber, onion, and okra over the tofu. Drizzle the dressing evenly over the salad and sprinkle with chopped peanuts.

6. Serve immediately and enjoy!