My meal prep plans throughout the year are inspired by the seasons. In the fall, you can pretty much guarantee I’m roasting up my favorite squashes and sweet potatoes for comforting bowls. In the winter, we’re freezing creamy soups and slow-braising proteins. In the spring, everything is lemony, bright, and crunchy. And summer? It’s all about fresh salads packed with summer produce, light sauces, and would-eat-this-on-the-beach energy. Today’s new recipe is a perfect example.
Introducing: my mango miso edamame salad with crispy tofu. It tastes like summer in every bite, but it’s packed with nutrition, too. And if tofu isn’t your thing, I get it (but I will encourage you to try it… Brian LOVED this one, and he’s definitely a tofu skeptic). You can easily swap in a protein of your choice—chicken thighs, salmon, beans, etc.—the sauce works well on pretty much anything.
This recipe comes right from week 2 of the July Meal Prep Plan. If you want the full plan, including today’s grocery list, recipe PDFs, and prep day plan, head here!
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let’s get to today’s recipe!
mango miso edamame salad with crispy tofu
serves 4 | prep time: 20 minutes | cook time: 20 minutes
gluten-free, dairy-free, nut-free, vegetarian, vegan
INGREDIENTS
for the sauce (yields about 1 cup)
1/3 cup coconut aminos (can substitute reduced-sodium tamari or reduced-sodium soy sauce)
juice of 2 limes (about 4 tablespoons)
2 tablespoons pure maple syrup
2 tablespoons white miso paste
2 tablespoons toasted sesame oil
1 tablespoon chili garlic sauce
2 teaspoons grated ginger root (or 1 teaspoon ground ginger)
1 teaspoon garlic powder
1/4 teaspoon red pepper flakes (optional)
pinch of kosher salt (omit if using tamari or soy sauce)
for the tofu
16-ounce block high-protein, extra-firm tofu, cut into 1/2-inch cubes
2 tablespoons tapioca flour or arrowroot starch (can substitute cornstarch)
for the salad
12 ounces shelled edamame, thawed if frozen
2 ripe mangoes, pitted and diced
1 english cucumber, diced
1 red bell pepper, cored and diced
6 green onions, thinly sliced, additional for topping if desired
1/2 cup roughly chopped cilantro leaves, additional for topping if desired
sesame seeds (optional)
INSTRUCTIONS
Preheat the oven to 425°F. Line a sheet pan with parchment paper and set aside.
In a jar, mix together the coconut aminos, lime juice, miso paste, maple syrup, sesame oil, chili garlic sauce, ginger, garlic, red pepper flakes (if using), and salt until combined. Pour about half (about 1/2 cup) of the sauce into a large mixing bowl and set the rest aside.
To the mixing bowl with the sauce, add the cubed tofu and tapioca flour and immediately mix to coat all of the tofu in the sauce. The tapioca flour will dissolve into the sauce as your mix. Transfer to the sheet pan and spread out, evenly spacing apart the cubes. Bake until browned and crisp, about 20 minutes, flipping the cubes once halfway through for even browning.
While the tofu bakes, assemble the salad: add the edamame, mango, cucumber, bell pepper, green onions, and cilantro to large mixing bowl (I recommend using the same mixing bowl from the tofu to reduce dishes). Pour the remaining sauce on top and mix until evenly combined. Set aside.
When the tofu is done, evenly divide the salad between four bowls and top each with the tofu (see notes for pairing with a grain base). Sprinkle each bowl with additional green onion and cilantro (if desired) and serve.
STORE IT: For best results, refrigerate the tofu and salad in separate sealed containers for up to 4 days. You can store the tofu and salad together, if you’re okay with the salad being heated or eating the tofu cold.
REHEAT IT: To reheat the tofu, microwave until warmed, about 2 minutes. Alternatively, return to a sheet pan and bake at 425°F or air fry until crisp, about 8 minutes for the oven or 4 minutes for the air fryer.
recipe notes
Bulk it up: To make this recipe stretch even further, you can serve the salad and tofu over cooked jasmine rice, brown rice, quinoa, or couscous. Prepare 1 cup according to package instructions after step 1.
I recommend high-protein, extra-firm tofu for this recipe because you will not need to press your block of tofu. If you want to use regular firm or extra-firm tofu instead, I recommend pressing the tofu block for at least 20 minutes before dicing it to remove excess moisture.
swaps and subs
Not a fan of tofu? Swap it with 1 1/2 pounds of boneless, skinless chicken thighs, diced into 1-inch pieces. Reduce the cook time by about 5 minutes, still flipping halfway through until fully cooked.
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prepping
Buffalo chickpea stuffed sweet potatoes: A true hidden gem of DTAD, these sweet potatoes are perfect for an easy weeknight meal. I just made them again this week! (This is my favorite buffalo sauce btw). The DTAD ebook version is only $2.99 rn!
Blueberry milk chia pudding: Also from week 2 of the july meal prep plan, this chia pudding recipe is a summer staple in our house! The blueberries bleed into the milk, creating this beautiful purple coloring that tastes just as good as it looks!
loving
Ranger Station: Beyonddd excited to be seeing Noah Kahan at Fenway this week, so you know I’ll be lighting my stick season candle to get ready!! Ranger Station is having their anniversary sale this week, and my code JENNEATSGOOOD15 gets you early access (15% off site-wide). I also love their daisy perfume, which I wear daily—I have both the full size and mini one for travel—and tomato candles!
Button-down/cover-up: I have this 100% cotton cover-up in multiple colors (cream, black, and blue) because it’s truly so versatile. It’s easy and breezy for a beach or pool day, but also structured enough to wear around the house or when running errands. On major sale today, just $20!!
recommending
Not Suitable For Work: Kate Eats Goood’s rec for an easy, fun show! I watched the first four episodes in one sitting and not-so-patiently waited for the remaining weekly episodes. It’s quick-witted and created by Mindy Kaling, so I guarantee it’ll have you laughing and crying all in the same episode.
Widow’s Bay: This one is a rec from Athena Eats Goood, who binged the whole thing in just 2 days! If you love a spooky show with just enough comedic breaks to keep you on your toes, and spotting local coastal Massachusetts towns throughout, this show is the one for you!
Hope you all have a great Sunday! Let me know if you make this new recipe, or share your prep plans for this week. And don’t forget to send pics in our chat!
I realized I had all the ingredients, except the tofu, so I made this with chicken thighs! it was delicious and so vibrant and light for summer.
I made the salad. I’m eating the salad. Yum.