Diabetic-Friendly Shira-ae: Quick & Easy Japanese Mashed Tofu Salad

Updated at: 14/05/2025

Shira-ae, a classic Japanese side dish, is a surprisingly versatile and healthy salad featuring mashed tofu as its base. This simple yet elegant dish offers a delightful balance of creamy texture and subtly sweet flavor, making it a perfect accompaniment to various Japanese meals. Traditionally made with silken tofu, this recipe is easily adaptable to suit dietary needs, particularly for those managing diabetes, by focusing on low-glycemic ingredients and mindful seasoning. Forget complicated recipes and lengthy prep times; this version prioritizes speed and ease without compromising on taste or nutritional value.

This diabetic-friendly Shira-ae is perfect for weeknight meals or quick lunches. The subtle sweetness comes from natural sources, avoiding excessive sugar, and the high protein content from the tofu keeps you feeling full and satisfied. Ready to create your own healthy and delicious version of this Japanese staple? Let's dive into the easy step-by-step instructions below!

Tools Needed

  • Strainer
  • Bowl
  • Japanese Pestle (optional)

Ingredients

  • Firm Tofu: 1 block
  • Broccoli
  • Miso Paste: 1 tablespoon
  • Taco (or Octopus)
  • Salmon Fish Roe

Step-by-Step Instructions

Step 1. Prepare the Tofu Base

  • Sift a block of firm tofu through a strainer into a bowl. Make sure to drain all the water from the tofu before you begin mixing.
  • Use a Japanese pestle (or a fork) to mash the tofu into a creamy mixture.
  • Add a tablespoon of miso paste to the mashed tofu and mix well.
Sift a block of firm tofu through a strainer into a bowl. Make sure to drain all the water from the tofu before you begin mixing.Use a Japanese pestle (or a fork) to mash the tofu into a creamy mixture.Add a tablespoon of miso paste to the mashed tofu and mix well.
Prepare the Tofu Base

Step 2. Steam the Vegetables

  • Boil broccoli florets until tender.
Boil broccoli florets until tender.
Steam the Vegetables

Step 3. Add Protein and Toppings

  • Slice taco (or octopus) into thin cuts and add to the salad.
  • Add salmon fish roe for added saltiness and crunch.
Slice taco (or octopus) into thin cuts and add to the salad.Add salmon fish roe for added saltiness and crunch.
Add Protein and Toppings

Step 4. Combine and Serve

  • Add the steamed broccoli to the tofu mixture.
  • Combine all ingredients thoroughly.
Add the steamed broccoli to the tofu mixture.Combine all ingredients thoroughly.
Combine and Serve

Read more: Shojin Ryori: Delicious Buddhist Vegetarian Recipes

Tips

  • This dish is high protein and low carb, making it suitable for diabetics.
  • It can be made in under 10 minutes!
  • Stores well in the fridge.

Nutrition

  • N/A

FAQs

1. Can I use firm tofu instead of silken tofu?

While silken tofu gives the best creamy texture, you can use firm tofu. Just be sure to blend it very well to achieve a smooth consistency. You might need to add a little extra liquid.

2. How can I make this Shira-ae even healthier?

Increase the amount of vegetables! Add finely chopped spinach, carrots, or mushrooms for extra nutrients and fiber. You can also use a sugar substitute if you prefer.


This diabetic-friendly Shira-ae offers a delicious and healthy way to enjoy a classic Japanese dish. Its simple preparation and adaptable nature make it a perfect addition to any meal plan, providing a satisfying and nutritious option. Enjoy this creamy, flavorful salad as a testament to the fact that healthy eating can be both simple and delicious!