Japanese tofu sesame salad(shiraae) with spinach, carrots and konnyaku in a simple bowl.

Tofu Sesame Salad (Japanese Shira-ae Recipe)

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Tofu Sesame Salad (shiraae )is a traditional Japanese side dish made with tofu, vegetable, and a lightly sweet sesame dressing. It’s simple, nourishing, and reflects the essence of Japanese home cooking. Balanced, seasonal, and gentle on the body.

What is Shiraae

Shiraae(白和え）literally means “white dressing.” It refers to a mixture of mashed tofu combined with sesame, soy sauce, and a touch of sweetness, used to coat vegetables like spinach, carrots, or konnyaku. The tofu creates a creamy texture without using dairy, making it naturally light and high in protein. It’s a classic example of how Japanese cuisine transforms simple ingredients into something refined and satisfying.

Why You’ll Love This Recipe

  • High in protein, low in fat – thanks to tofu, it fits perfectly into a balanced diet
  • Light yet satisfying – creamy without being heavy
  • Simple ingredients – no complicated sauces or hard-to-find items
  • Perfect for meal prep – tastes even better after resting
  • Authentic Japanese flavor – clean, subtle, and not overpowering
Japanese tofu sesame salad(shiraae) with spinach, carrots and konnyaku in a simple bowl.

Healty Tofu Sesame Salad (Shira-ae)

Course: Side Dish
Cuisine: Japanese
Keyword: creamy tofu, easy, High Protein, light meal, sesami flavor, traditional japanese meal, Vegetable
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
This tofu sesame salad (Japanese shiraae) is a light and healthy side dis made with vegetables, creamy mashed tofu, and sesame dressing.
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Ingredients Method Nutrition Notes

Ingredients
  

  • 5.3 oz Firm tofu
  • 1.8 oz Carrots
  • 3.5 oz Spinach
(A) Seasoning
  • 1 Tbsp Soy sauce
  • 1 Tsp Sugar
  • 2 Tbsp Tahini

Method
 

Prepping
  1. Boil spinach briefly, drain, and squeeze out excess water. Cut into bite size
  2. Boil carrot until tender crisp, then drain
  3. Boil tofu briefly or microwave to remove excess moisture, then crumble.
Seasoning
  1. In a bowl, mix tofu, spinach, and carrot.
  2. Add (A) and mix well. Adjust seasoning to taste

Nutrition

Serving: 2gCalories: 187kcalCarbohydrates: 12gProtein: 12gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 6gMonounsaturated Fat: 4gSodium: 568mgPotassium: 446mgFiber: 3gSugar: 4gVitamin A: 8925IUVitamin C: 16mgCalcium: 174mgIron: 3mg

Notes

  • Make sure to drain the tofu well to avoid a watery texture. For a quick method, wrap in paper towels and microwave for 1-2minutes. Alternatively, place a light weight on the tofu for 15-20 minutes.
  • Adjust the sweetness and soy sauce to your taste. Traditional shiraae is slightly sweet, but you can make it more savory.
  • Mash the tofu until smooth, or leave a bit of texture if preferred.
  • Store in the refrigerator for up to 2 days. The flavor improves over time.
  • You can substitute the vegetables with green beans, Shiitake mushroom, or edamame.  

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