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    Home » Recipes » Vegetarian

    Curried Tofu Salad

    Published: Aug 5, 2023 by Shannon · This post may contain affiliate links · 1 Comment

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    Jump to Recipe Print Recipe

    This easy Curried Tofu Salad comes together in just 15 minutes for a nutritious dish that is loaded with delicious flavor and texture. Serve this salad on bread, in a wrap, with crackers or over a bed of greens for a balanced meal.

    A bowl of Curried Tofu Salad. this recipe

    Modeled after my favorite Healthy Curried Chicken Salad, this Curried Tofu Salad recipe has a texture that is reminiscent of egg salad, but with the bold flavor of Indian curry. This dish is so delicious and satisfying that both vegetarians and meat-eaters alike will love it! This salad is also vegetarian, grain-free and gluten-free as is and can easily be made vegan or dairy-free by following the variations below.

    Looking for other easy tofu recipes? Try this Sesame Tofu recipe.

    Jump to:
    • Ingredients
    • Instructions
    • Substitutions
    • Variations
    • Equipment
    • Storage
    • Top tip
    • FAQ
    • Related
    • Pairing
    • Recipe
    • Food safety
    • Comments

    Ingredients

    Here's what you need to make Curried Tofu Salad:

    A block of tofu, chopped celery, chopped red onion, lemon juice, dried cranberries, mayonnaise, chopped cilantro, sugar, salt, pepper and curry powder.
    • block of extra firm tofu
    • chopped celery
    • chopped red onion
    • dried cranberries
    • chopped cilantro
    • mayonnaise
    • lemon juice
    • sugar
    • curry powder
    • salt
    • black pepper

    See recipe card for quantities.

    Instructions

    Here's how to make this Curried Tofu Salad recipe:

    A dish with a block of tofu that has been crumbled.

    Place a block of extra firm tofu in a dish and use a fork to press and crumble it into small chunks.

    A bow of curry dressing with a whisk.

    Then, add the mayonnaise, lemon juice, curry powder, sugar, salt and pepper to a bowl, whisking to combine.

    A bowl of crumbled tofu mixed with curry dressing.

    Next, add the crumbled tofu to the bowl with the curry mayo mixture, stirring to combine.

    A bowl with curry dressing, crumbled tofu, chopped red onion, chopped celery, diced cilantro and dried cranberries all added and ready to be stirred.

    Finally, add the diced celery, diced red onion, dried cranberries and chopped cilantro to the bowl. Stir well to combine everything. Serve immediately or refrigerate until serving.

    Hint: Alternatively, crumble the tofu by hand or in a stand mixer with the paddle attachment.

    Substitutions

    Want to substitute an ingredient in Curried Tofu Salad? Here's how:

    • Tofu - use an equal amount of canned chickpeas, shredded chicken or a meat substitute in place of the tofu.
    • Mayonnaise - use an equal amount of plain Greek yogurt or sour cream in place of the mayonnaise.
    • Fresh lemon juice - use an equal amount of bottled lemon juice in place of the freshly squeezed juice.
    • Red onion - use sliced green onion in place of the chopped red onion.
    • Dried cranberries - use an equal amount of dried cherries or chopped fresh grapes or apples in place of the dried cranberries.
    • Sugar - use an equal amount of a sugar substitute such as honey or monk fruit in place of the sugar.

    Variations

    Try one of these Variations of Curried Tofu Salad:

    • Vegan - use a vegan mayonnaise to make this recipe vegan.
    • Spicy - add ½ teaspoon of cayenne pepper to add some spice to this salad.
    • Nuts - add ¼ c sliced almonds, chopped roasted cashews, pecans or walnuts to the salad.
    • Dairy-free - use a vegan mayo to make this recipe dairy-free.

    Or try this Healthy Curried Chicken Salad.

    Equipment

    This equipment comes in handy when making Curried Tofu Salad:

    • knife
    • cutting board
    • juice press
    • mini whisk
    • mixing bowl

    Storage

    Store leftover Curried Tofu Salad in an airtight container in the refrigerator for up to 5 days. I do not recommend freezing this salad as it will compromise the texture of the fresh vegetables.

    Top tip

    For this Curry Tofu Salad to have a good firm texture, use only extra firm or super firm tofu. For a creamy tofu salad, use a soft or silken tofu.

    FAQ

    How many calories in a curried tofu salad?

    One serving of this curried tofu salad has 206 calories.

    Related

    Looking for other vegetarian recipes like this? Try these:

    • A bowl of Cottage Cheese Ranch surrounded by veggies.
      Cottage Cheese Ranch Dip
    • A bowl of cottage cheese queso surrounded by tortilla chips.
      Cottage Cheese Queso Dip
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      Immunity Shots
    • A stack of 3 lemon bars with a graham cracker crust.
      Lemon Bars with Graham Cracker Crust

    Pairing

    Serve Curried Tofu Salad with one of these vegetable dishes for a balanced meal everyone will love:

    • A cooked Green Bean Artichoke Casserole.
      Green Bean Artichoke Casserole
    • A cooked head of Whole Roasted Cauliflower with Cheese.
      Whole Roasted Cauliflower with Cheese
    • A plate of cooked spinach and feta.
      Spinach and Feta
    • A plate of cooked Indian Roasted Cauliflower.
      Indian Roasted Cauliflower

    Recipe

    A bowl of Curried Tofu Salad.

    Curried Tofu Salad

    Shannon
    This easy Curried Tofu Salad comes together in just 15 minutes for a nutritious dish that is loaded with delicious flavor and texture. Serve this salad on bread, in a wrap, with crackers or over a bed of greens for a balanced meal.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Total Time 15 minutes mins
    Course lunch
    Cuisine Indian
    Servings 4 people
    Calories 206 kcal

    Equipment

    • 1 knife
    • 1 cutting board
    • 1 juice press
    • measuring cups
    • measuring spoons
    • 1 mini whisk
    • 1 mixing bowl

    Ingredients
      

    • 1 block extra firm tofu
    • ¼ cup mayonnaise
    • 3 Tablespoons lemon juice
    • 2 Tablespoons curry powder
    • 1 Tablespoon sugar
    • 1 teaspoon salt
    • ½ teaspoon black pepper
    • 2 stalks celery, diced
    • ½ red onion, diced
    • ¼ cup dried cranberries
    • ½ bunch cilantro, chopped

    Instructions
     

    • Place a block of extra firm tofu in a dish and use a fork to press and crumble it into small chunks.
    • Then, add the mayonnaise, lemon juice, curry powder, sugar, salt and pepper to a bowl, whisking to combine.
    • Next, add the crumbled tofu to the bowl with the curry mayo mixture, stirring to combine.
    • Finally, add the diced celery, diced red onion, dried cranberries and chopped cilantro to the bowl. Stir well to combine everything. Serve immediately or refrigerate until serving.

    Notes

    Hint: Alternatively, crumble the tofu by hand or in a stand mixer with the paddle attachment.

    Nutrition

    Calories: 206kcalCarbohydrates: 16gProtein: 8gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 7gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 6mgSodium: 752mgPotassium: 298mgFiber: 2gSugar: 11gVitamin A: 198IUVitamin C: 7mgCalcium: 61mgIron: 2mg
    Keyword baked sesame tofu, curried tofu salad, tofu salad
    Tried this recipe?Let us know how it was!

    Food safety

    • Don't leave food sitting out at room temperature for extended periods

    More Easy Vegetarian Recipes

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      Homemade Applesauce (No Sugar Added)
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      Pineapple Pico de Gallo
    • A bowl of Tomato and Bocconcini Salad drizzled with balsamic glaze.
      Bocconcini Tomato Salad

    Reader Interactions

    Comments

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      Recipe Rating




    1. Shannon

      August 05, 2023 at 7:34 pm

      5 stars
      Such a delicious, healthy and easy lunch!

      Reply

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    Hi, I'm Shannon! I’m a work-at-home wife and mom to 3 active boys. Our family recently relocated to Columbus, Ohio and are making our home in the Midwest. Since a young age, I’ve had a deep love for food, with many of my favorite memories revolving around sharing a meal with special people.

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    A bowl of Curried Tofu Salad.