Tofu Watercress Salad by Kelia Moniz

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Cooking Hawaiian Style
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Enjoy this refreshing Tofu Watercress Salad by pro surfer Kelia Moniz, featuring soft tofu, crisp greens, and a savory sesame-ponzu dressing. A perfect vegetarian recipe from Cooking Hawaiian Style that’s quick, healthy, and packed with island flavor. Discover more Hawaiian salad recipes.

Kelia-Moniz-in-CHS-Tofu-Watercress-Salad
Guest Kelia Moniz with host Lanai Tabura showcasing her refreshing Tofu Watercress Salad on the set of Cooking Hawaiian Style.
Kelia-Moniz-Tofu-Watercress-Salad-Recipe

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Tofu Watercress Salad by Kelia Moniz

Two-time world champion Kelia Moniz joins the Cooking Hawaiian Style kitchen to share her Tofu Watercress Salad—a refreshing, healthy dish that reflects her island roots and love for clean, nourishing food. I have always been a fan of Kelia and what she is doing for women's surfing and Hawaiian culture.
I first met her on the North Shore during a surf contest at the Billabong house and bugged her to come on the show. That was almost 6 years ago and when her crazy schedule come to a halt because of Covid, we finally got her. If this professional surfer looks familiar to you you probably have seen her in a Roxy ad in a mall or store near you. After she joined us this week,
I realized what a profound impact she has on younger teens. My 17 year old daughter Kiani gave me a stern scolding saying, “Dad why didn’t you tell me she was going to be on the show I need to meet her!” I want to wish a congrats to Kelia and her husband on a brand new baby boy! 
Posted By: As Seen On OC16
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Appetizer, Salad
Cuisine Asian, Hawaiian
Servings 2 Servings
Calories 481 kcal

Equipment

  • cutting board
  • Sharp knife
  • Salad bowl (large)
  • Small bowl (for dressing)
  • Whisk or fork (to mix dressing)
  • Spoon or tongs (for tossing salad)
  • Paper towels optional, to pat tofu dry

Ingredients
  

Ingredients for salad

  • 1 Block soft tofu
  • 1 bunch watercress
  • 1 pack cherry tomatoes
  • 1/4 red onion

Ingredients for dressing

  • ½ cup Soy sauce
  • ¼ cup Sesame oil
  • ¼ cup Ponzu sauce
  • 1 green onion for garnish

Instructions
 

  • Cut the stems off the watercress then chop.
  • Cut the cherry tomatoes in half. Cube the tofu.
  • Cut the red onion.
  • Add all veggies in to bowl, then mix the liquids together in a separate bowl.
  • Then drizzle dressing onto salad. Dress with diced green onions.

Nutrition

Calories: 481kcalCarbohydrates: 16gProtein: 25gFat: 36gSaturated Fat: 5gPolyunsaturated Fat: 17gMonounsaturated Fat: 13gSodium: 3937mgPotassium: 447mgFiber: 3gSugar: 5gVitamin A: 1012IUVitamin B1: 0.1mgVitamin B5: 0.4mgVitamin C: 33mgCalcium: 294mgIron: 5mg
Keyword tofu salad, watercress salad, Kelia Moniz, Hawaiian recipe, healthy salad, Asian dressing, soft tofu, ponzu salad, vegetarian recipe
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