Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Tofu Salad Recipe

Looking for an easy Tofu Salad recipe? Learn how to make Tofu Salad using healthy ingredients.


Submitted by rachluvsu

Makes 1 serving



Vegetarian version of chicken salad :)

Recipe Ingredients for Tofu Salad

1/2 block Tofu
2 tbsp. Fat Free Ranch Dressing
1 tbsp. Mustard
1 tbsp onion
1/4 cup green bell pepper
1/4 cup red bell pepper
1 tbsp parsley
1 Cooking Spray

Recipe Directions for Tofu Salad

  1. If you have time, freeze the drained tofu overnight. It will turn kind of yellow. That's ok. Thaw the tofu. When it is thawed, you can squeeze it like a sponge and get out the water. It will turn back to white. The reason fot this step, which is optional, is that it gives the Tofu a "meatier" texture. You don't have to do this, but I like it. Cut tofu into 1/4 inch cubes or smaller, and fry until golden brown using cooking spray. Cool for 5 minutes. You get a "meatier" tofu if the tofu has been frozen and then defrosted before cooking. If you have the time, do this step. If not, it won't ruin the recipe.

  2. Mix tofu with dressing, mustard, onions, peppers, celery and seasonings.

Categories

Salads, Advance, Vegetarian

Nutrition Facts
Serving Size 152.1g
Amount Per Serving
Calories
157
Calories from Fat
56
% Daily Value*
Total Fat
6.2g
10%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
364mg
15%
Potassium
307mg
9%
Total Carbohydrates
19.3g
6%
Dietary Fiber
3.5g
14%
Sugars
5.6g
Protein
7.5g
Vitamin A 35% Vitamin C 108%
Calcium 17% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in calcium
  • High in manganese
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement