Mango Tofu Protein Salad in a Jar | 25g Protein, No-Cook Vegetarian Recipe

This Mango Tofu Protein Salad in a Jar is a no-cook, high-protein veg recipe with about 26g of protein and under 400 calories per bowl. You layer carrot, spring onion, ripe mango, cucumber and flax powder in a jar, shake it with a creamy mango-curd dressing, then turn it into a bowl and toss with grilled tofu and sesame seeds. It is ready in about 15 minutes and tastes spicy, tangy, sweet and fresh — perfect for summer meal prep.

Why you'll love this recipe:

• High in protein — about 26g per bowl from grilled tofu, curd, flax and sesame seeds
• Under 400 calories for the whole bowl — a lot of protein for very few calories
• No cooking needed — just layer, shake and turn out
• Perfect for meal prep and lunch on the go
• Sweet, spicy and tangy — ripe mango makes it taste almost like dessert
• Vegetarian and easily vegan — use plant curd in place of dahi

What you get in every bowl

This is a salad I am really happy with, and the numbers show why: about 26.6g of protein and almost 10g of fibre for under 400 calories a bowl. That is a lot of protein for so few calories, in a veg bowl with no powder and no paneer — the grilled tofu, low-fat curd, flax and sesame add up the protein, and the vegetables and mango give the fibre. It shows that a veg bowl can keep you as full as any chicken salad.

How I make it nicely

Grilling the tofu first is worth the few extra minutes — it becomes firm, gets a nice colour, and keeps the salad from turning watery. I keep the dressing separate (or shake it in the jar) and turn it out into the bowl just before eating so everything stays fresh. Use a really ripe mango for the dressing; that is what makes it taste almost like dessert.

Make it your own

Use any plant curd in place of dahi to make it fully vegan. When mango is out of season, ripe pineapple, pomegranate or strawberries work well in its place. Add a chopped green chilli or extra chilli flakes for more spice, and pack it in a jar the night before for a really filling lunch on the go.