Rainbow salad with baked tofu & mango

I promise all my recipes won’t be tofu, but lots of people have been asking about ways to cook tofu, and whether the photo from my header bar is from one of my dishes – it is! It’s a rainbow salad where I recently experimented with baking the tofu. This technique makes it firm on the outside, chewy on the inside, and is perfect for salads.

Another key ingredient in this salad is mango. Here, the sweetness perfectly compliments the zing of the lime and the bite of the chilli in this dish. Feel free to leave the mango out if fruity salads aren’t your thing (it took me a long time to get to terms with putting fruit in salads…)

Mangoes can be tricky little dudes to peel and slice so here’s some advice. Firstly make sure it’s ripe – a good old touch test squeezing all the fruits in the shop is needed here! Otherwise let it ripen over a couple of days at home. Slice down from the top around the mango, cutting it into 3 pieces – the two cheeks, then the stone part. Slice down the inside of the cheeks and then push the skin side up so that the sliced side pops out and you can cut off your slices. You can also cross-cut to get diced mango. I usually try to slice off a few bits from the stone bit too, which gets quite messy, and then I just keep it for eating round later. I didn’t take any photos when making this salad so if you’re unsure on how to slice the mango, join the other 2 million plus people who’ve watched this video. (I definitely have at some point and tbh, I freestyle quite a lot making it a rather messy kitchen sesh).

The pumpkin seeds I used were actually leftover from a Halloween pumpkin. I removed all their stringy wee bits, left them out to dry then roasted them on a tray in the oven, sprinkled with a bit of paprika. Any stringy bits that I couldn’t remove before were easy to remove post-roasting.

I’ve listed what vegetables I used but this can easily be adapted to whatever you have in, or prefer.

Tofu salad

Rainbow salad with baked tofu & mango

  • Servings: 2
  • Print


  • 200g tofu
  • ½ ripe mango, cut into strips (see above)
  • 1 carrot, grated
  • 8-10 cherry tomatoes, halved
  • ¼ cucumber, diced
  • ¼ red pepper, sliced or diced
  • 1 tbsp soy sauce
  • 1 tbsp rice wine vinegar
  • 1 garlic clove, crushed
  • 1 red chilli, sliced (adapt to taste)
  • ½ lime, juiced
  • Fresh coriander
  • Pumpkin seeds, roasted (optional)


  1. Preheat the oven to 200°c.
  2. Drain the tofu – see the guidance in this recipe if required. Cut into cubes or rectangles.
  3. Mix the soy sauce, garlic, chilli and half of the lime juice. Using a large dish, marinade the tofu ensuring that it’s all covered in some of the mixture. Leave for at least 20 minutes, whilst you prep everything else.
  4. Mix the mango, tomato, cucumber and red pepper in a large bowl. Add the other half of the lime juice.
  5. Remove the tofu from the marinade and lay it on a baking tray, lined with baking paper or lightly greased. The tofu will shrink during baking but leave small gaps between pieces to allow easy turning. Bake for 20-30 minutes, flipping halfway to bake through evenly. You can bake it for longer if you want it extra chewy. (If you want crispy tofu you can toss the pieces in corn flour first before baking).
  6. Let the tofu cool then toss it with the other salad ingredients and garnish with the coriander and pumpkin seeds.

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