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Curried Tofu Salad

:  October/November 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 3.9 (40 votes)

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.


READER'S COMMENT:
"YUM! Loved this! so delicious and easy! ate it just on top of lettuce, light and healthy! "
Curried Tofu Salad Recipe

Makes: 6 servings, 2/3 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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)
  • 2 stalks celery, diced
  • 1 cup red grapes, sliced in half
  • 1/2 cup sliced scallions
  • 1/4 cup chopped walnuts

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Preparation

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

Tips & Notes

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

Per serving: 140 calories; 8 g fat ( 1 g sat , 2 g mono ); 2 mg cholesterol; 13 g carbohydrates; 3 g added sugars; 7 g protein; 2 g fiber; 241 mg sodium; 271 mg potassium.

Nutrition Bonus: Calcium (15% daily value).

Carbohydrate Servings: 1

Exchanges: 1 other carb, 1 medium-fat meat


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Recipe Categories

Holiday
Labor Day
Memorial Day
July 4th
Health & Diet Considerations
High calcium
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Style/Theme
Budget
Quick (total 30 min. or less)
Vegetarian
Ease of Preparation
Easy
Total Time
30 minutes or less
Type of Dish
Main dish, vegetarian
Salad, main dish
Servings
6
Main Ingredient
Vegetarian, soy
Ethnic/Regional
American
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Healthy in a Hurry Cookbook (2006)
October/November 2005
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