Curried Tofu Salad

Curried Tofu Salad

8 Reviews
From: EatingWell Magazine, October/November 2005

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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 3 tablespoons low-fat plain yogurt
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons prepared mango chutney
  • 2 teaspoons hot curry powder, preferably Madras
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 14-ounce package extra-firm water-packed tofu, drained, rinsed and finely crumbled (see Ingredient note)
  • 1 cup red grapes, sliced in half
  • 1/2 cup sliced scallions
  • 1/4 cup chopped walnuts
  • 2 stalks celery, diced

Preparation

  • Active

  • Ready In

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

  • Serving size: 2/3 cup
  • Per serving: 136 calories; 7 g fat(1 g sat); 2 g fiber; 13 g carbohydrates; 7 g protein; 32 mcg folate; 2 mg cholesterol; 9 g sugars; 3 g added sugars; 200 IU vitamin A; 3 mg vitamin C; 172 mg calcium; 2 mg iron; 251 mg sodium; 267 mg potassium
  • Nutrition Bonus: Calcium (17% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 other carb, 1 medium-fat meat | 1 Carbohydrate Serving

Reviews 8

February 09, 2016
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By: EatingWell User
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
December 11, 2013
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By: EatingWell User
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
July 24, 2011
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By: millerjuliee1974
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
July 19, 2011
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By: tessa.a.mansfield
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
July 12, 2010
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By: EatingWell User
YUM! Loved this! so delicious and easy! ate it just on top of lettuce, light and healthy!
June 01, 2010
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By: ntperez99
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.
April 22, 2010
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By: EatingWell User
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).
February 25, 2010
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By: Morwilwarin
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.