This irresistibly moreish Plant-based BLT salad is packed with 40 grams of plant-based protein per serving, making it a satisfying and nourishing main meal.
Featuring crispy bacon-style tofu for a smoky, savoury crunch and a creamy, tangy Thousand Island dressing, it delivers bold flavours while staying 100% Whole Food Plant-based, oil-free, and free from onion and garlic—perfect for those with IBS or dietary restrictions.
If you're not a fan of tofu, you can still enjoy this salad by using a plant-based yogurt
in the dressing and skipping the crispy tofu—it will still be delicious, creamy, and full of flavour. This recipe makes two to four hearty servings, perfect for a protein-packed, nourishing meal.
Ingredients
Serves 2-4 people as a main meal, keep the dressing and crispy tofu separate in the fridge if storing for later.
For the tofu:
1 block (280g) extra-firm tofu, pressed
1.5 tablespoons cornstarch or arrowroot powder
2 teaspoons smoked paprika
1 teaspoon cayenne pepper
1 teaspoon dried oregano
1 teaspoon powdered vegetable stock
1 teaspoon black pepper
2 tablespoons soya sauce or tamari
2 tablespoons tomato paste
2 tablespoons nutritional yeast (optional, for extra flavour)
For the Thousand Island dressing:
2/3 cup silken tofu
¼ teaspoon asoefetida or hing (optional)
3 tablespoons unsweetened ketchup
1.5 tablespoons lemon juice
1.5 teaspoons maple syrup
1.5 teaspoons apple cider vinegar
1.5 teaspoons smoked paprika
1/3 teaspoon salt (adjust to taste)
3 tablespoons finely chopped pickles or pickle juice (IBS-friendly option)
2-3 tablespoons water (to adjust consistency, if needed)
For the salad:
1 romaine lettuce head washed and chopped finely
100 grams finely sliced radish
1/2 cup cherry tomatoes, halved
1/3 cup cucumber, diced
1 carrot peeled and grated
1 red bell pepper, diced
¼ cup diced black olives
Diced jalepenos to taste
2 tablespoons sunflower seeds or pumpkin seeds (for crunch & extra
1/2 cup dry wholewheat or white giant couscous (~80g dry weight, ~190g cooked)
1 cup water or vegetable broth
1/4 teaspoon salt or to taste
Instructions
Prepare the Couscous:
Bring 1 cup water or broth to a boil, add giant couscous and salt.
Reduce heat, cover, and simmer for 8-10 minutes until tender.
Drain any excess water, fluff with a fork, and set aside.
Prepare the Crispy Tofu:
Preheat the oven to 200°C (400°F) or air fryer to 190°C (375°F).
In a bowl, grate the tofu and marinade with tamari, cornstarch, smoked paprika, oregano, black pepper, salt, and nutritional yeast.
Spread on a lined baking sheet or in an air fryer basket.
Bake for 25 minutes, flipping halfway, or air fry for 12-15 minutes until golden and crispy.
Make the Extra-Creamy Thousand Island Dressing:
Blend silken tofu, ketchup, lemon juice, asafoetida, maple syrup, apple cider vinegar, smoked paprika, salt, and pickles/pickle juice until smooth and creamy.
Add water as needed for a pourable consistency.
Taste and adjust seasoning. Refrigerate until ready to serve.
Assemble the Salad:
In a large bowl, mix lettuce, cherry tomatoes, the giant cous cous, olives, jalepenos, cucumber, radish, carrots, bell pepper, and sunflower seeds.
Toss with some dressing to coat everything well.
Divide into two bowls and add crispy tofu and drizzle generously with extra dressing.
Nutritional Information: Per serving (if serving 2 people): 557 calories 50 grams of carbohydrates, 40 grams of protein, 19.9 grams of fat.
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