Curried Tofu Salad

Rating: 4.38 stars
8 Ratings
  • 5 star values: 5
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0

This vegetarian nod to the classic curried chicken salad is perfect for spreading on toasted whole-wheat bread or scooping onto a pile of crispy salad greens for lunch.

EatingWell Test Kitchen
Source: EatingWell Magazine, October/November 2005

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Recipe Summary

total:
20 mins
Servings:
6
Nutrition Profile:
Heart Healthy
Low-Calorie
Low Carbohydrate
Diabetic Appropriate
Gluten-Free
Vegetarian
Low Sodium
Nutrition Info
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Ingredients

Directions

  • Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl. Stir in tofu, celery, grapes, scallions and walnuts.

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Tips

Make Ahead Tip: Cover and refrigerate for up to 2 days.

We prefer water-packed tofu from the refrigerated section of the supermarket. Crumbling it into uneven pieces creates more surface area, improving the texture and avoiding the blocky look that turns many people away.

Nutrition Facts

Serving Size: 2/3 cup
Per Serving:
136 calories; protein 7.2g 14% DV; carbohydrates 13.4g 4% DV; dietary fiber 2g 8% DV; sugars 8.8g; fat 7.2g 11% DV; saturated fat 1.1g 6% DV; cholesterol 1.7mg 1% DV; vitamin a iu 200.4IU 4% DV; vitamin c 3.2mg 5% DV; folate 31.5mcg 8% DV; calcium 172.3mg 17% DV; iron 1.6mg 9% DV; magnesium 40.9mg 15% DV; potassium 267.1mg 8% DV; sodium 251.4mg 10% DV; thiamin 0.1mg 9% DV; added sugar 3g.
Exchanges:

1 other carb, 1 medium-fat meat | 1 Carbohydrate Serving

Reviews (8)

Read More Reviews
8 Ratings
  • 5 star values: 5
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
10/30/2011
Spicy sweet crunchy & fresh: I was surprised at how much i enjoyed this dish! I dried the tofu between paper towels on 2 plates in the refrigerator for about a half hour first (i just don't like wet tofu texture) then cubed it (out of habit) & mixed up the rest of the ingredients in the meantime. Served this over a spring mix of salad greens for a lovely dinner. Even better the next day - so a perfect make ahead dish (just add the walnuts before serving). Read More
EatingWell User
Rating: 5 stars
12/11/2013
Delicious easy and nutritious Fabulous on mixed salad greens arugula and on bread as a sandwich. Everyone I shared it with loved it. I also like that it was easy to prepare. Pros: Easy to prepare Cons: None Read More
EatingWell User
Rating: 5 stars
10/30/2011
YUM! Loved this! so delicious and easy! ate it just on top of lettuce light and healthy! Read More
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millerjuliee1974@yahoo.com
Rating: 4 stars
10/29/2011
Easily Adaptable to the Tastebuds! I left out the celery chutney and grapes. You can get the eggless tofu salad at the market and this was a nice 'make at home' version with a little spin on it. Keep the grapes and nuts for snacks between meals. Topping mine with a fresh tomato and it tastes great! Pros: Quick preparation Read More
ntperez99@yahoo.com
Rating: 5 stars
10/30/2011
This was so delicious! I wasn't sure how it'd turn out and was simply caught by surprised upon my first taste. I did leave out the celery though as I am not a fan and substituted walnuts for pecans. Read More
EatingWell User
Rating: 4 stars
02/09/2016
Delicious! I've been making this tofu salad for the past couple years and never tire of it. It's my go-to when I want to cut back for a few days and enjoy a lite lunch. I find it well balanced and not too sweet. Pros: Healthy low-calorie Read More
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Morwilwarin
Rating: 5 stars
10/30/2011
This was amazing and so quick and easy to make!! The grapes add such a wonderful sweetness to the spicy tofu. The celery and walnuts add a perfect crunch to give it some texture. Read More
tessa.a.mansfield@gmail.com
Rating: 2 stars
10/29/2011
WAY too sweet I had such high hopes for this recipe but it turned out just WAY too sweet. I don't know if I used the wrong kind of mango chutney or what but this was almost inedible it was so sweet. I ended up having to add extra tofu yogurt and curry to try to balance it out. After adding those extras it was good enough to eat but still not great. Definitely will not make this again. Pros: Simple Cons: Too sweet Read More
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