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.
- Prep: 15 min
- Total: 15 min
- Servings: 4
- Cuisine: American
- Difficulty: Easy
Dietary
- Vegetarian
- Dairy-Free
- Nut-Free
- Pescatarian
- Low-Calorie
- Low-Carb
- Low-Sodium
- Low-Sugar
- Kosher
- Halal
- Low-Fat
- Low-Saturated-Fat
- Low-Cholesterol
Tags
- no-cook
- quick
- healthy
- fresh
- savory
Ingredients
- 0.75 pound firm tofu
- 2 tablespoon reduced-fat mayonnaise
- 3 teaspoon brown mustard
- 0.5 teaspoon low-sodium soy sauce
- 0.5 cup celery (diced)
- 1 tablespoon onion (diced)
- 0.5 whole green pepper (seeded and diced)
- 1 tablespoon parsley (minced)
Instructions
- 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.
Notes
You may substitute yellow mustard for brown mustard.
Nutrition (per serving)
- Calories: 99
- Protein: 9 g
- Carbohydrates: 3.4 g
- Fat: 6.4 g
- Fiber: 1.6 g
- Sodium: 146 mg
- Saturated Fat: 1.1 g
- Sugar: 1.6 g
- Cholesterol: 1 mg