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.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 3/4 cup prepared salad, 1/4 of recipe
99
Calories
9g
Protein
3g
Carbs
6g
Fat
2g
Fiber
2g
Sugar
146mg
Sodium
Saturated Fat 1 g · Cholesterol 1 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
firm tofu
3/4 pound
reduced-fat mayonnaise
2 tablespoons
brown mustard
3 teaspoons
low-sodium soy sauce
1/2 teaspoon
celery
1/2 cup · diced
onion
1 tablespoon · diced
green pepper
1/2 · seeded and diced
parsley
1 tablespoon · minced
Instructions
- 1
Wash hands with soap and water.
- 2
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.
- 3
In a small bowl, mix the mayonnaise, mustard, and soy sauce.
- 4
In a medium bowl, combine the diced tofu, celery, onion, pepper, and parley; stir in the mayonnaise mixture and toss gently to coat.
- 5
Refrigerate covered until the flavors are blended -- at least one hour.
- 6
Use as a sandwich filling or on top of whole grain crackers.
Source: USDA MyPlate Kitchen · University of Connecticut Family Nutrition Program Senior Nutrition Awareness Project (SNAP) Newsletters
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