Curried Tofu Salad
This vibrant Curried Tofu Salad is a quick and easy recipe bursting with bold flavors and nutritious ingredients, perfect for plant-based meal prep or casual lunches. Firm tofu is crumbled and infused with a creamy vegan curry dressing made from curry powder, vegan mayonnaise, Dijon mustard, lemon juice, and a touch of maple syrup for balanced flavor. Crunchy celery, sweet raisins, and toasted sunflower seeds add exciting textures, while fresh cilantro and red onion bring a bright, zesty finish. Ready in just 15 minutes with no cooking required, this versatile salad is delicious as a standalone dish, a sandwich filling, or wrapped in lettuce or tortillas. Simple, flavorful, and protein-packed, it’s an ideal recipe for vegans and curry lovers alike.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 1 tablespoon curry powder
- 0.33 cup vegan mayonnaise
- 1 teaspoon Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon maple syrup
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 celery stalk
- 0.25 cup red onion
- 2 tablespoons raisins
- 2 tablespoons cilantro
- 2 tablespoons sunflower seeds
Instructions
Press the tofu to remove excess water by wrapping it in a clean kitchen towel, placing it between two plates, and setting a heavy object on top for 10 minutes.
While the tofu is being pressed, finely dice the celery and red onion. Chop the cilantro and set aside.
In a medium mixing bowl, combine the curry powder, vegan mayonnaise, Dijon mustard, lemon juice, maple syrup, salt, and black pepper. Mix well to form the dressing.
Crumble the pressed tofu into bite-sized pieces using your hands or a fork, and add it to the dressing.
Fold in the celery, red onion, raisins, chopped cilantro, and sunflower seeds. Stir until everything is well-coated in the dressing.
Taste and adjust seasoning if needed. Add a pinch more salt or a squeeze of lemon juice, if desired.
Serve immediately or refrigerate for at least 30 minutes to allow the flavors to blend together. Enjoy on its own, in a sandwich, or wrapped in lettuce or a tortilla.
Nutrition Facts
Calories |
247 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 901 mg | 39% | |
| Total Carbohydrate | 16.3 g | 6% | |
| Dietary Fiber | 3.5 g | 13% | |
| Total Sugars | 8.1 g | ||
| Protein | 16.9 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 694 mg | 53% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 384 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
