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Summer 2026 EatWELL Week 1 Recipe

Page 1


CUCUMBER TOFU SALAD

Ingredients

For the Salad:

1 block (14–16 oz) extra-firm tofu, pressed and cubed

2 English cucumbers, sliced into bite-sized pieces

1 cup shelled edamame (cooked)

2–3 green onions, thinly sliced

¼ cup fresh cilantro, chopped

1–2 tablespoons sesame seeds, for garnish

For the Dressing:

3 tablespoons low-sodium soy sauce or tamari

2 tablespoons rice vinegar

1 tablespoon sesame oil

1 tablespoon maple syrup or honey

1–2 teaspoons chili crisp or chili oil (adjust to taste)

1 garlic clove, minced

1 teaspoon fresh grated ginger

CUCUMBER TOFU SALAD

Instructions

1.Press the tofu: Wrap the tofu in paper towels or a clean kitchen towel and press for 15–20 minutes to remove excess moisture.

2.Prepare the tofu: Cut the tofu into cubes. If you'd like a firmer texture, lightly pan-fry or airfry the cubes until golden.

3.Make the dressing: In a small bowl or jar, whisk together the soy sauce, rice vinegar, sesame oil, maple syrup (or honey), chili crisp, garlic, and ginger

4 Assemble the salad: In a large bowl, combine the cucumbers, tofu, edamame, green onions, and cilantro

5.Dress and toss: Pour the dressing over the salad and gently toss until everything is evenly coated.

6.Finish and serve: Sprinkle with sesame seeds and serve immediately, or refrigerate for 15–20 minutes to let the flavors meld together

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Summer 2026 EatWELL Week 1 Recipe by liveWELL program at University of Iowa - Issuu