U.S. flag

An official website of the United States government

Tofu Salad

Tofu Salad

53 Ratings
53 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$

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.

Ingredients

  • 3/4 pound tofu (firm)
  • 2 tablespoons mayonnaise, reduced calorie
  • 3 teaspoons brown mustard
  • 1/2 teaspoon soy sauce, low-sodium
  • 1/2 cup celery (diced)
  • 1 tablespoon onion (diced)
  • 1/2 green pepper (seeded and diced)
  • 1 tablespoon parsley (minced)

Directions

1. 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.

2. In a small bowl, mix the mayonnaise, mustard and soy sauce.

3. In a medium bowl, combine the diced tofu, celery, onion, pepper, and parley; stir in the mayonnaise mixture and toss gently to coat.

4. Refrigerate covered until the flavors are blended - at least one hour.

5. Use as a sandwich filling or on top of whole grain crackers.

Notes

You may substitute yellow mustard for brown mustard.

Learn more about:

 

Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project (SNAP) Newsletters

Nutrition Information

Serving Size: 3/4 cup prepared salad, 1/4 of recipe
Nutrients Amount
Total Calories 88
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 155 mg
Carbohydrates 4 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 181 mg
Iron 2 mg
Potassium 212 mg
N/A - data is not available
Nutrients Amount
Total Calories 88
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Carbohydrates 4 g
Dietary Fiber 2 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 181 mg
Potassium 212 mg
Sodium 155 mg
Copper 204 mcg
Iron 2 mg
Magnesium 38 mg
Phosphorus 116 mg
Selenium 10 mcg
Zinc 1 mg
Vitamins
Vitamin A 11 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 19 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 27 mcg
Folate 25 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 28 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 1 1/2 ounces

Write a review

Image
DGA logo

MyPlate.gov is based on the
Dietary Guidelines for Americans, 2020-2025

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more