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Super Simple Suppers – Fried Tofu and Spinach Salad

Welcome to Loving Simple Living.  Every Thursday we focus on simple recipes for healthy, vegan living that can be made in a minimalist kitchen.  The days are getting warmer where I am at and I am ready for more salads.  Quick cool and full of lots of vitamins.

I don’t talk about tofu much on my blog.  I love the stuff, but often use seitan as a vegan protein because it is cheaper for me. Soy and tofu have lots of different information written about them.  It seems that people either think it is the miracle food or it is terribly dangerous and each group have clinical studies to prove it.  This right here should prove that clinical data isn’t always correct 😉 it doesn’t even agree.  What I have read that has made the most sense went something like this.   Tofu has been around for a long time, it is not processed and is a very simple and complete protein.  Soy, on the other hand, has been mass produced and is now often genetically modified.  It is made into several different very processed foods and added into lots of processed/packaged foods.  The benefits of the simple plant can be dangerous once it has been modified and ‘messed with’ this much.

What we do in our house with this info

We use soy milk.  We try to buy soy milk that has not been made from genetically engineered soybeans and we don’t use much of it.  (we don’t have cereal very often in the mornings) I use tofu when I can find it at a good price or when I really want to use it in a specific recipe. Other soy we try not to have much of.  I don’t use many prepared meat substitutes or protein powders and try to stay away from either of these that are high in process soy products.

So, on to the fried tofu for the salad.  This is what I made up for a single serving.


  • 1/2 to 1 tbsp olive oil
  • 8 oz of tofu
  • salt and pepper to taste
  • 1 tsp nutritional yeast (optional but gives a buttery/cheesy kind of flavor)
  • 1/2 tsp dill (love this spice in salads)
  • 1/4 tsp garlic powder

Heat oil in pan.  Add tofu. You can cube it or crush it depending on your preference.  Add other spices and fry until browning.  Add to salad.  Use dressing of choice.  Enjoy!

I have kept the picture and recipe simple so you can see the tofu clearly.  You can put this with any salad combination.  Lettuce, tomato, avocado and olives are more my favorites in salad.  Look for a dressing that doesn’t have a bunch of chemicals in it (like MSG and artificial flavorings etc).

I linked this post up with Foodie Friday