Curried Tofu Salad
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.
Prep Time:
20 mins
Total Time:
20 mins
Servings:
6 servings, 2/3 cup each
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
Directions
1.
Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl. Stir in tofu, celery, grapes, scallions and walnuts.
Tips:
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 information
Calories 140, Total Fat 8 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 2 mg, Sodium 241 mg, Carbohydrate 13 g, Fiber 2 g, Protein 7 g, Potassium 271 mg. Daily Values: Calcium 15%. Exchanges: Other Carbohydrate 1,Medium-Fat Meat 1.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Watercress-and-Tofu Dumplings
You can use gyoza wrappers instead of making dumpling dough.
See RecipeMore Great Recipe Ideas from EatingWell
