Tofu Salad

This is my rendition of  tofu salad. It looks and tastes like egg salad, but it’s vegan. In the warm weather I like to create dishes that don’t require cooking. Tofu is rather bland, so I have really seasoned it up. I served it out at work this weekend for the first time and received great responses. Several people even came back for more! I was very pleased.


1 (14-16 ounce) block extra firm tofu—crumbled
4 tablespoons chopped red or white onions or scallions
2 tablespoons nutritional yeast
¼ teaspoon turmeric powder
½ teaspoon salt
3-4 tablespoons Just Mayo, Vegenaise, (or your favorite mayo)
1 teaspoon mustard
2 tablespoons lemon balsamic vinegar (ME’s bulk vinegar)
2 teaspoons apple cider vinegar
¼ teaspoon garlic
1 teaspoon chopped fresh dill or ¼ teaspoon dried dill

Add crumbled tofu to a mixing bowl. Stir in scallions, nutritional yeast, turmeric and salt. Mix together. Add remaining ingredients and combine together with the tofu. Serve cool.

Tofu Nutrition

Soy, which tofu is made from, is considered to be a complete food since it contains all eight essential amino acids. Of course, tofu is packed with protein, which is why vegetarians use it as a meat substitute. In fact, according to World’s Healthiest Foods, one 4-ounce block of tofu is filled with 9.16 grams of protein, which is more than 18 percent of the Daily Value. Here are some of tofu’s other nutrients:

  • Iron, copper and manganese: This nutrient trifecta helps to absorb one another in the body, and tofu is a great source for all three. Four ounces of tofu provides about a third of the Daily Value of iron and manganese, and about 11 percent of the Daily Value of copper.
  • Calcium: Calcium sulfate is used as a coagulant in tofu, which is essentially made from soy milk. Four ounces of tofu contains about 10 percent of the Daily Value.
  • Omega 3: Fish is the most common source of these fatty acids, but for those who are allergic to fish or just don’t prefer it, tofu is a great replacement source for Omega 3.Four ounces of tofu contains more than 14 percent of the Daily Value.
  • Selenium: Certain types of fish and nuts are good sources of selenium, but so is tofu; four ounces of it contains more than 14 percent of the Daily Value.

Disease Protector

So what do all of these nutrients do for you? Here are some of the ways that tofu can benefityour health:

  • Iron and copper are essential for hemoglobin synthesis, which produces energy. Copper and manganese are responsible for an enzyme that destroys free radicals, and copper itself can help reduce the symptoms of rheumatoid arthritis.
  • Calcium is, of course, the vitamin that keeps your bones strong. It can help reduce the bone loss in those with rheumatoid arthritis.
  • Omega 3 fatty acids are good for your heart and can help prevent blood clots. They also can prevent cholesterol from clogging your arteries.
  • Selenium is a powerful protector against free radicals. It works with iodine to help regulate the thyroid and has been shown to repair DNA, making it a cancer-fighter as well.

Soy also contains compounds called isoflavones that have many beneficial properties as well.

  • Isoflavones can mimic estrogen and are beneficial to women during menopause. The isoflavones can reduce some of the symptoms of menopause, such as hot flashes.
  • Isoflavones have also been associated with lowering the risk of breast and prostate cancer.
  • Lower levels of LDL, the bad cholesterol, and higher levels of HDL, the good cholesterol, have been attributed to isoflavones.


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