Tofu Salad Easy Vegan Make Ahead Moosewood
Bright, zesty, and packed with plant-based goodness, this Tofu Salad is the ultimate easy vegan make-ahead dish inspired by the iconic Moosewood style. Featuring protein-rich extra-firm tofu paired with crunchy vegetables like carrots, celery, and red bell pepper, this recipe is elevated by a tangy, umami-rich dressing made with soy sauce, lemon juice, Dijon mustard, and nutritional yeast. Ready in just 20 minutes and requiring no cooking, this fuss-free salad becomes even more flavorful after a stint in the fridge, making it perfect for meal prep. Serve it as a light, refreshing main dish, a topping for greens, or a filling for sandwiches and wraps—this versatile, flavor-packed vegan creation is sure to become a go-to favorite!
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 1 large carrot
- 2 celery stalks
- 1 medium red bell pepper
- 4 scallions
- 0.25 cup fresh parsley
- 2 tablespoons soy sauce or tamari
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 2 tablespoons nutritional yeast
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 teaspoon ground black pepper
Instructions
Drain and press the tofu to remove excess water. Crumble the tofu into a large bowl, breaking it into small, bite-sized pieces.
Peel and grate the carrot. Dice the celery and red bell pepper into small pieces. Thinly slice the scallions. Chop the parsley finely.
Add the grated carrot, diced celery, red bell pepper, scallions, and parsley to the bowl with the crumbled tofu.
In a small bowl, whisk together the soy sauce or tamari, lemon juice, Dijon mustard, nutritional yeast, garlic powder, onion powder, and black pepper to make the dressing.
Pour the dressing over the tofu and vegetable mixture. Stir well until everything is evenly coated.
Taste and adjust seasoning if needed (e.g., add a bit more soy sauce or lemon juice).
Cover the bowl and refrigerate for at least 1 hour to allow the flavors to meld. This salad can be made up to 1 day in advance.
Serve chilled or at room temperature, either on its own, over mixed greens, or as a filling for sandwiches or wraps.
Nutrition Facts
Calories |
191 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 582 mg | 25% | |
| Total Carbohydrate | 11.0 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 3.1 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 387 mg | 30% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 459 mg | 10% | |
*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.
