Curried Tofu Salad
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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.
Times
- Prep Time : 20 min min
- Ready Time : 20 min
Servings
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
- 1/2 cup chopped walnuts
Directions
Preparation
- Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl. Stir in tofu, celery, grapes, scallions and walnuts.
Tips
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.
Recipe Nutrition:
Per serving: 128 calories; 7 g fat (1 g saturated fat, 1 g mono unsaturated fat); 0 mg cholesterol; 13 g carbohydrates; 7 g protein; 2 g fiber; 254 mg sodium; 268 mg potassium; 3 g added sugar
Nutrition Bonus: Calcium (15% daily value).
1 Carbohydrate Servings
Exchanges: 1 other carbohydrate, 1 medium-fat meat
Contributed by: EatingWell.com
About Eating Well
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About jamie geller
Jamie Geller is a bestselling author of the wildly successful QUICK & KOSHER cookbook...
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this sounds like the perfect sandwich filler