Creamy Tofu and Veggie Salad

This plant-based salad is packed with lean soy protein and crunchy, fiber-rich vegetables, making it a satisfying and heart-healthy alternative to traditional egg or chicken salad.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 3/4 pound firm tofu, drained · 255 kcal in the whole recipe
• 2 tablespoons reduced-fat mayonnaise · 107 kcal in the whole recipe
• 3 teaspoons brown mustard · 9 kcal in the whole recipe
• 1/2 teaspoon low-sodium soy sauce · 1 kcal in the whole recipe
• 1/2 cup diced celery · 7 kcal in the whole recipe
• 1 tablespoon diced onion · 4 kcal in the whole recipe
• 1/2 green bell pepper, seeded and diced · 11 kcal in the whole recipe
• 1 tablespoon minced fresh parsley · 1 kcal in the whole recipe

Method

1. Press the tofu between two plates with a heavy object on top for 10 to 15 minutes to drain excess water, pouring off the liquid periodically.

   

2. In a small bowl, whisk together the reduced-fat mayonnaise, brown mustard, and low-sodium soy sauce until smooth.

   

3. Dice the pressed tofu and combine it in a medium bowl with the celery, onion, green pepper, and parsley.

   

4. Pour the dressing over the tofu mixture, toss gently to coat, then cover and refrigerate for at least 1 hour before serving.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.