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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.

  • 4 Servings
  • Less than $3.00

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
  • 1 tablespoon onion
  • 1/2 green pepper
  • 1 tablespoon parsley

Steps

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.

Ingredients

Serving Size: 3/4 cup prepared salad, 1/4 of recipe

NutrientsAmount
Total Calories87
Total Fat5 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat3 g
Linoleic Acid2 g
α-Linolenic Acid0.3 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol1 mg
Carbohydrates4 g
Dietary Fiber1 g
Total Sugars2 g
Added Sugars included0 g
Protein7 g
Minerals
Calcium180 mg
Potassium202 mg
Sodium155 mg
Copper201 mcg
Iron2 mg
Magnesium37 mg
Phosphorus115 mg
Selenium10 mcg
Zinc1 mg
Vitamins
Vitamin A10 mcg RAE
Vitamin B60.1 mg
Vitamin B120 mg
Vitamin C14 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K27 mcg
Folate25 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin0 mg
Choline27 mg

Source:

  • University of Connecticut Family Nutrition Program
  • Senior Nutrition Awareness Project (SNAP) Newsletters