Shiraae (Japanese Mashed Tofu Salad)

Name: Shiraae (Japanese Mashed Tofu Salad)
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Cuisine: Japanese
Ingredients: 10 ounces medium firm or firm tofu; ½ medium carrot (about 2 ounces), sliced into 1½-inch long and ⅛-inch thick sticks; 3 ounces baby spinach; 2 tablespoons ground sesame seeds; ½ teaspoon white miso paste mixed with 1 tablespoon warm water; ½ tablespoon sugar; ½ teaspoon salt

I’ve been making Shiraae for over 20 years, ever since I lived in Tokyo. It’s a creamy and savory Japanese mashed tofu salad with veggies and nutty ground sesame seeds. And because it’s packed with plant based protein, it’s one of my favorite guilt-free snacks. I made sure you can make this traditional Japanese salad in just 15 minutes from start to finish!

When I was working as a model in Tokyo, I needed low cal snacks that hit the spot, but would keep my waistline in check. Almost every night after work, I’d go to the konbini (convenience store) and buy a container of a traditional Japanese mashed tofu salad called shira-ae (白和え). I’d eat the silky, creamy mashed tofu, mixed with carrots and spinach (and sometimes konnyaku) while watching hilarious variety shows on TV. It was mild, but not timid – and I loved the nutty sweetness that played off the umami richness. It reminded me of my mom’s Japanese spinach and sesame based goma-ae recipe. To sustain my shiraae addiction, I knew I needed to learn how to make it at home. Spoiler: it’s so easy.

Ingredients
- Optional Traditional Ingredients
How to Prepare the Tofu
How to Make Mashed Japanese Tofu Salad
Storage
Frequently Asked Questions
What to Serve With Shiraae

Why This Recipe Works

I use medium firm-tofu. It provides a silky base that isn’t too watery for this traditional Japanese tofu salad.
Poignant flavors. Shiraae is mild, but doesn’t get lost when I serve it with a larger meal.
It’s proper Japanese shojin ryori. I love that it’s 100% vegan on purpose.
Guilt free and healthy. High protein. Zero cholesterol.

Ingredients

Scroll to the bottom of this page for the full recipe steps and measurements!

Tofu: I prefer using medium-firm or firm tofu. That’s what my Japanese mom uses – and I find it has the perfect crumbly-yet-silky texture for this recipe. Personally, I find soft tofu too watery for shiraae.
Carrot: Carrots deliver a great earthy sweetness to this dish. I slice them into thin sticks (about 1 1/2-inch long and 1/8-inch thick) for quick cooking and easy eating.
Spinach: Baby spinach is best. English spinach works too.
Ground Sesame Seeds: Nutty perfection.
Miso Paste: I use white miso paste for shira-ae. It has a mild savory umami flavor with an almost nutty, sweet fruitiness at play. You’ll mix the miso paste with a tablespoon of warm water. Miso paste is a Japanese pantry ingredient I rely on all the time.
Sugar and Salt: Just 1/2 teaspoon salt, and 1/2 tablespoon sugar.

Pro Tip If you only have whole sesame seeds in your pantry, grind them with a mortar and pestle – or place them into a freezer bag on a flat surface and roll a rolling pin over top.

Optional Traditional Ingredients

The shiraae I used to eat in Japan sometimes came with a couple of other healthy ingredients. These are the two most common:

Konnyaku: This is a yam cake with a bouncy jelly-like texture. I commonly use it to make konnyaku karaage. While I love it, Ben isn’t a fan of the texture. So I left it out. Optional, but highly recommended.
Hijiki: This is the dark, thin seaweed I use to make my hijiki salad. I doesn’t add much in the way of flavor – but it’s loaded with essential minerals and has been used in Japanese cooking for centuries.

How to Prepare the Tofu

Tofu has a high water content. And you’ll want to get rid of some of that water for the best texture – and so this recipe’s subtle flavors aren’t dulled by too much moisture. Luckily, this is super easy.

Remove the block of tofu from its container and wrap in a few paper paper towels.
Set the wrapped block on a plate for 10-15 minutes. The paper towels will absorb most of the excess moisture. (For most tofu recipes, we’d stop at this point. For this mashed tofu salad, we’ll take it one step further.)
Place the plate with the wrapped tofu in the microwave and cook on high for 2 minutes. Remove and allow it to cool a bit before unwrapping the tofu block and discarding the paper towels.

How to Make Mashed Japanese Tofu Salad

Prepare the tofu. Follow the steps in the section above to remove excess moisture from your medium-firm or firm block of tofu (wrap, wait 10 minutes, microwave).
Boil the veggies. Bring a pot of water to boil. Once boiling, add the carrots and cook for 2 minutes. Then add the spinach and cook for 1 additional minute.
Drain the veggies. Rinse them under cold running water to stop the cooking process. Then drain again. Take the carrots and spinach into your hands and gently squeeze out as much water as you can.
Mash the tofu into a mixing bowl. Unwrap the drained tofu block and break it up into small pieces with your fingers. Then use a fork to lightly mash it.
Mix and serve. Finally add the veggies, ground sesame seeds, miso paste, sugar and salt and mix everything together with a spoon. Serve immediately.

Storage

Store leftovers in a sealed container in the refrigerator for up to 3 days.

While the texture of this tofu salad is best fresh, it’ll do fine in the fridge provided it’s covered. And there’s no need to reheat leftovers. Just eat them cold!

Do not freeze leftover shiraae.

Frequently Asked Questions

What is shojin ryori?

Think of shojin ryori as traditional Japanese Buddhist cuisine. There are no meat or animal products used as ingredients. Instead seasonal plant based ingredients like vegetables, soybeans and mushrooms are used to craft delicate salads, soups and pickles that are served together in small portions alongside steamed rice. This shira-ae recipe is my favorite shojin ryori.

Is this recipe vegan?

Yep! This Japanese tofu salad is vegan. Strict vegans will want to use raw cane sugar instead of granulated sugar.

How about gluten free?

Good news. Shira-ae is also gluten free. However, I’d advise those with a wheat intolerance to have a closer look at the label on their miso paste. Some mass produced miso paste contains wheat, some doesn’t. Also, celiacs should avoid miso paste that contains barley. Sound confusing? This miso paste is gluten free.

What to Serve With Shiraae

One of my favorite things about shiraae is that, even though it’s mild in terms of flavor, it doesn’t get lost when you serve it with more assertive dishes on the side. If you’re looking to create a vegan Japanese feast at home, here are some full-flavor pairing suggestions.

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Did you like this Japanese shiraae recipe? Are there changes you made that you would like to share? Share your tips and recommendations in the comments section below!