Lower-Fat Curried Tofu Salad

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Servings: 4 Difficulty: Intermediate
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Indian-style fresh and vibrant salad that brings home-style flavor to your table
Lower-Fat Curried Tofu Salad recipe image
Lower-Fat Curried Tofu Salad recipe image
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Lower-Fat Curried Tofu Salad

Author: chefs-mate Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 4.0

Description

This lighter take on a classic curried tofu salad uses silken tofu to create a creamy, binding dressing without the heavy mayo. The blend of curry powder, paprika, and lemon juice infuses the mashed firm tofu with warm, aromatic spices and a bright citrus finish. It&# 226;€™s a satisfying, plant-based meal that holds together well, making it perfect for packing into lunchboxes, serving alongside grilled vegetables, or enjoying as a quick weeknight dinner. The texture is soft yet substantial, offering a comforting mouthfeel while keeping calories low.

Ingredients

Directions

  1. Drain the firm tofu and mash it in a large bowl using a fork or potato masher until it resembles chunky mashed potatoes.
  2. In a small separate bowl, blend the silken tofu, lemon juice, dried minced onion, curry powder, and paprika until completely smooth and creamy.
  3. Pour the silken tofu dressing over the mashed firm tofu.
  4. Gently fold the mixture together until the spices are evenly distributed and the salad is well combined.
  5. Taste and adjust seasoning with additional lemon juice or salt if desired.
  6. Serve immediately or chill before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 4.0kcal
% Daily Value *
Total Fat 0.1g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 0.7mg1%
Total Carbohydrate 0.9g1%
Dietary Fiber 0.3g2%
Sugars 0.3g
Protein 0.1g1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For best texture, press the firm tofu for 15-20 minutes before mashing to remove excess water.

This salad can be stored in an airtight container in the refrigerator for up to 3 days.

Feel free to add chopped fresh vegetables like celery, red bell peppers, or peas for extra crunch and nutrition.

If you prefer a spicier kick, add a pinch of cayenne pepper or red pepper flakes to the dressing.

Keywords: curry, tofu, salad, vegan, low-fat, indian, healthy, lunch, plant-based, quick, easy, spicy, creamy, light, meal-prep, protein, gluten-free, silken-tofu, firm-tofu, lemon
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