Vegan Tofu Salad Recipes
VEGETARIAN TOFU AND EGG SALAD RECIPE
This vegetarian recipe looks and tastes like real egg salad-but it's not! Serve on bread with lettuce for a vegan tofu egg salad sandwich.
Provided by Jolinda Hackett
Categories Lunch Salad Sandwiches
Time 10m
Yield 4
Number Of Ingredients 9
Steps:
- In a medium-sized bowl, gently mash the tofu with a fork until it has the consistency you prefer. You might like to have a few little chunks of tofu or prefer a more crumbly egg salad or a more chunky texture. Err on the side of a bit smaller than a bit larger, as it will carry the rest of the flavors better.
- Add the mayonnaise, sweet pickle relish, lemon juice, and diced celery, stirring to combine well.
- Then sprinkle with the garlic powder and onion powder and stir in the mustard.
- Taste and adjust seasonings to taste. You might want to add a dash of salt if you're used to saltier foods.
- Finally, sprinkle with a dash of paprika for a bit of color and garnish, if you'd like. Serve your tofu egg salad on lightly toasted bread with lettuce and a couple of tomato slices for a vegan "egg" salad sandwich or spread on crackers for a casual vegetarian hors d'oeuvres. This recipe is vegetarian, vegan, and gluten-free (but only if you eat it as a salad and not as a sandwich, of course, or you can use gluten-free bread).
Nutrition Facts : Calories 204 kcal, Carbohydrate 12 g, Cholesterol 0 mg, Fiber 2 g, Protein 10 g, SaturatedFat 2 g, Sodium 280 mg, Sugar 8 g, Fat 14 g, ServingSize 2 to 4 servings, UnsaturatedFat 0 g
TOFU SALAD
Tofu salad, light, high in protein, and super flavorful. It is an easy-to-make recipe made with simple ingredients in just 30 minutes.
Provided by Iosune
Categories Salads
Time 30m
Yield 4
Number Of Ingredients 14
Steps:
- Press the tofu (just wrap the tofu in a clean towel and apply a steady weight to squeeze out the moisture). This step is optional, but your tofu will be tastier if you do.
- Mix all the tofu marinade ingredients in a mixing bowl (soy sauce, vinegar, maple syrup, garlic powder, and onion powder) until well combined.
- Incorporate the tofu cubes and let them marinate covered in the fridge for at least 15 minutes. If you let them marinate for a longer period of time, they will have a more intense flavor.
- Drain the tofu but don't discard the marinade. Set aside.
- Heat the oil in a skillet and sautée the tofu over medium-high heat until golden brown, stirring occasionally.
- Pour the marinade liquid into a bowl with the cornstarch and mix until well combined. Pour the sauce into the skillet you had the tofu and cook until it thickens. Set aside.
- To assemble the tofu salad, add the lettuce, cherry tomatoes, corn kernels, and avocado, and sesame seeds to a large mixing bowl.
- Then add the cooked marinated tofu, pour the dressing over the top, and toss it together.
- Serve your tofu salad immediately.
- Best when fresh, keep the leftovers in an airtight container in the fridge for 1-2 days (dressing separate from the salad).
Nutrition Facts : ServingSize 1/4 of the recipe, Calories 275 calories, Sugar 7 g, Sodium 477 mg, Fat 18.8 g, SaturatedFat 3.6 g, Carbohydrate 20.5 g, Fiber 6.3 g, Protein 11.7 g
TOFU SALAD - EASY VEGAN - MAKE AHEAD (MOOSEWOOD)
Courtesy of the original Moosewood Cookbook. Love that you can make it ahead and just pull it out of the fridge at serving time. I'm serving this at a birthday party buffet to make sure there is something substantial for vegetarians/vegans in the group. The book recommends stuffing this salad into pita bread to make it a meal, which I've never tried but sounds great. Prep time includes the minimum 2 hours for marinading. Serves 6 as the main attraction, but more if it's a side dish. Enjoy!
Provided by magpie diner
Categories Soy/Tofu
Time 2h30m
Yield 6 serving(s)
Number Of Ingredients 20
Steps:
- Combine marinade ingredients in a large bowl.
- Cut the tofu into 1/2 inch cubes and add it along with the salad veggies into the marinade. Stir gently.
- Cover and let marinade at room temperature for at least two hours. You can prepare this a few days in advance, in which case just keep it in the fridge.
- Serve cold or at room temperature, sprinkled with all or some of the toppings.
Nutrition Facts : Calories 162.7, Fat 12.4, SaturatedFat 2, Sodium 616.9, Carbohydrate 6.9, Fiber 1.6, Sugar 4.1, Protein 8.5
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