Curried Tofu Salad

Get ready for Memorial Day with this vegetarian twist on a picnic classic. It’s perfect in a sandwich or piled on top of a salad. Plus, it’s super simple to make!


Plan a vegetarian party

Find more meatless recipes in the Resources & Tools section of the Healthy Lifestyles website.



Curried Tofu Salad

Prep time: 20 minutes Total time: 20 minutes Yield: 6 servings, 2/3 cup each

  • 14-ounce package of extra-firm and water-packed tofu, drained and finely crumbled
  • 2 stalks of celery, diced
  • 1 cup of red grapes, sliced in half
  • 1/2 cup scallions, sliced
  • 1/4 cup walnuts, chopped
  • Ground black pepper to taste
  • 1/4 teaspoon salt
  • 2 teaspoons hot curry powder, preferably Madras
  • 2 tablespoons prepared mango chutney
  • 2 tablespoons reduced-fat mayo
  • 3 tablespoons plain yogurt
  1. Whisk yogurt, mayonnaise, chutney, curry powder, salt and pepper in a large bowl.
  2. Stir in tofu, celery, grapes, scallions and walnuts.


  • Salad may be covered and refrigerated for up to 2 days.
  • You’ll find water-packed tofu in the refrigerated section of the supermarket. Try crumbling it into uneven pieces – this creates more surface area, which improves the texture and avoids the blocky look that turns many people away.

Nutrition Info:

Calories: 136

Fat: 7 g

Fiber: 2 g

Carbohydrates: 13 g

Protein: 7 g

Sodium: 251 mg

Potassium: 267 mg