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Tofu with Vietnamese Coleslaw

Tofu with Vietnamese Coleslaw
Lunch, Quick/Under 30 mins, Salads

Low Gi Recipe Logo

15 minutes
5 minutes


For the tofu

  • 400 g firm tofu
  • 1 tsp oil (olive, vegetable, or peanut oil)

For the coleslaw

  • 8 cups coleslaw (OR finely slice 3 cups green cabbage, 3 cups red cabbage, 1 medium red capsicum, 2 large carrots)
  • 2 spring onions thinly sliced
  • 2 cups bean sprouts washed and drained
  • ¼ cup fresh mint
  • ¼ cup fresh coriander (cilantro)
  • 720 g cooked soba noodles (approx. 4 packets), prepared according to packet

For the dressing

  • 2 ½ tsp extra virgin olive oil
  • ½ tsp sesame oil
  • 2 cloves garlic peeled and grated
  • 1 tbsp rice wine vinegar (or other vinegar)
  • 1 lime jucied
  • 3 tbsp peanuts, roasted unsalted, to serve (optional)


  • Drain the tofu and then press between a few pieces of paper towel to remove any excess moisture. (To make sure you get all the moisture out, you might like to put the tofu wrapped in paper towel between two heavy plates for 20 minutes)
  • Cut the tofu longways into 1.5 cm slices and then cut those slices in half
  • Finely slice the green cabbage, red cabbage, capsicum, and carrot if not using a pre-prepared bag of coleslaw
  • Heat the 1 teaspoon of oil in a frypan over a medium heat. Add the tofu slices and pan-fry for 2-3 minutes flipping the slices to ensure they become golden but not burnt
  • In a shallow bowl, whisk together the olive oil, sesame oil, garlic and rice vinegar and then add lime juice depending on your tastes
  • In a large bowl add all the coleslaw ingredients and dressing and mix gently but well to combine
  • To serve, divide the coleslaw into bowls and top with the pan-fried tofu and peanuts (if using)


Analysed based on making 4 serves with 2 limes and 3 tablespoons unsalted peanuts.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 480.3kcal | Carbohydrates: 53.1g | Protein: 25.8g | Fat: 12.8g | Saturated Fat: 1.8g | Sodium: 431.6mg | Potassium: 1611mg | Fiber: 19.8g | Sugar: 13.9g
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