Tofu Salad
Searching for a good vegetarian lunch option? Enjoy this tofu and vegetable salad on whole grain bread, with a piece of fruit for a satisfying and tasty meal.
- Yield
- 4 servings
- Serving size
- 3/4 cup prepared salad, 1/4 of recipe
- Rating
- 3.98 of 5 (55 ratings)
Food groups
- Protein Foods: 1 1/2 ounces
- Vegetables: 1/4 cups
Ingredients
- 3/4 pound firm tofu
- 2 tablespoons reduced-fat mayonnaise
- 3 teaspoons brown mustard
- 1/2 teaspoon low-sodium soy sauce
- 1/2 cup celery (diced)
- 1 tablespoon onion (diced)
- 1/2 green pepper (seeded and diced)
- 1 tablespoon parsley (minced)
Directions
- Wash hands with soap and water.
- Prepare tofu by draining the water from the package and placing tofu between two plates.
- Put a heavy object on top and let stand for 10 to 15 minutes.
- Drain the water that collects on the bottom plate every few minutes.
- In a small bowl, mix the mayonnaise, mustard, and soy sauce.
- In a medium bowl, combine the diced tofu, celery, onion, pepper, and parley; stir in the mayonnaise mixture and toss gently to coat.
- Refrigerate covered until the flavors are blended -- at least one hour.
- Use as a sandwich filling or on top of whole grain crackers.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 98.51 |
| Total Fat | 6.39 g |
| Saturated Fat | 1.08 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 1.25 mg |
| Carbohydrates | 3.37 g |
| Dietary Fiber | 1.58 g |
| Total Sugars | 1.65 g |
| Added Sugars included | 0 g |
| Protein | 9.02 g |
| Calcium | 252 mg |
| Potassium | 196 mg |
| Sodium | 146.16 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 36 mg |
| Phosphorus | 109 mg |
| Selenium | 13 mg |
| Zinc | 1 mg |
| Vitamin A | 11 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 14 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 28 mcg |
| Folate | 17 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 32 mg |
Notes
You may substitute yellow mustard for brown mustard.
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- Spiced Baked Squash
Source
Recipe by: University of Connecticut Family Nutrition Program — Senior Nutrition Awareness Project (SNAP) Newsletters
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/tofu-salad. Federal works are public domain in the United States.