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Tofu Salad

Yes, there is something you can do with Tofu. This salad takes on the flavours of its other ingredients, and is perfect for sandwich's or wraps. Give it a go!

18 oz tofu (1 block)
5 tbsp bell pepper, finely diced
5 tbsp celery, finely diced
4 tbsp carrot, finely diced
2 tbsp spring onion or red onion, minced
2 tbsp fresh herbs (parsley, thyme, marjoram, hyssop, summer savory)
½ cup mayo (low fat hellmans contains omega 3 fatty acids)
2 tsp capers or sour pickles chopped
1 tsp nutritional yeast (optional)
mustard to taste
red wine vinegar or sherry vinegar to taste

Rinse tofu in cold water. Dry and crumble by placing in a clean kitchen towel, gathering corners together and twisting until all water has been squeezed out. Put tofu in bowel with veggies, herbs, mayo, vinegar, mustard and all other ingredients and lightly mix with a fork. The flavour will permeate the tofu and veg the longer it sits. If possible, let it sit 30 min at least before using. (Overnight is better)
Spread on your favourite bread as you would a tuna salad! Its delicious!

Homemade pickled veggies, marinated artichokes, green olives and other tart pickled things are good alongside.

Why eat Tofu Salad?

Its not just lunch – it’s therapeutic!

    • Tofu: There are so many benefits to soy it’s hard to know where to start. It’s a good source of protein, healthy for the heart as it can lower cholesterol, LDL and triglyceride levels. It contains phytoestrogens, essential during menopause and for any hormone imbalances. It’s so beneficial, I’ll write an article about the properties of soy and include some more recipes – watch this space. This is a cooling food, so if you’re feeling hot, this is the recipe to try.
    • Bell pepper: High in Vitamin C, A, B6. Also contains good amounts of vitamin K, manganese, folate, potassium, B1, vitamin E. Rich in anti-oxidants, healthy for the heart, contains lycopene, whose consumption has been inversely correlated with prostate cancer and cancers of the cervix, bladder and pancreas.
    • Celery: Diuretic, high in vitamin K and C, contains phthalides, which can help relax the muscles around arteries and allow those vessels to dilate and help lower blood pressure. Worried about salt? 2 stalks contain 4% of sodium DV.
    • Carrot: Anti-oxidant, high in vitamin A, K, C. Good for the eyes, lungs and heart and colon.
    • Onion: High in chromium (helps balance blood sugar), vitamin C, can help lower cholesterol and blood pressure. Supports colon health.
    • Parsley: High in vitamin C, K, A. Rich in anti-oxidants, anti-inflammatory, great to freshen the breath.
    • Thyme: High in vitamin K and Iron. Rich in anti-oxidants. Anti-microbial, anti-fungal, great for chest congestion (as a tea).
    • Capers: promote wound healing, anti-inflammatory, benefit heart, choleretic and diuretic agents, lower blood pressure, high in anti-oxidants.

So for a lunch packed with power, try a tofu salad wrap or sandwich!

References:
whfoods.com
epicentre.com