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Lower-Fat Curried Tofu Salad

Lower-Fat Curried Tofu Salad recipe image
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.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 4.0
Dietary: Gluten-free, Low-fat, Vegetarian
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
  • 5 ounce Silken tofu;
  • 1 teaspoon Lemon juice;
  • 4 teaspoon Dried minced onion;
  • 2 tablespoon Or 3 tablespoon curry powder;
  • 1/2 teaspoon Paprika;
  • 1 pound Firm tofu, mashed lightly or
Directions
  1. 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. 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. 3
    Pour the silken tofu dressing over the mashed firm tofu.
  4. 4
    Gently fold the mixture together until the spices are evenly distributed and the salad is well combined.
  5. 5
    Taste and adjust seasoning with additional lemon juice or salt if desired.
  6. 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
Read it online: https://www.chefs-mate.com/recipe/lower-fat-curried-tofu-salad/