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Curried Tofu Salad (Vegan, Gluten Free)

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Curried Tofu Salad – Crumbled firm tofu, crisp celery, and juicy apples mingle amongst a creamy, tangy curry dressing. Perfect on it’s own, with crackers, or piled high on a sandwich. Quick and easy to make. Vegan and gluten free.

Overhead view of Curried Tofu Salad Sandwich on whole grain bread.

I have a new obsession and I can’t stop eating it.

No, shockingly, it has nothing to do with chocolate or pumpkin or cinnamon.

It’s this Curried Tofu Salad!

I’ve been eating it two sandwiches at a time.

I don’t even care if I tear up the roof of my mouth on some straight-from-the-toaster bread because I love the contrast of the soft creamy tofu salad and the crunchy toast.

Morning, noon, and night, this has been my go-to for the last several weeks and I’ll be making another batch yet again this week because I just can’t get enough of the stuff.

Curried tofu salad on whole grain bread with glass of water behind.

Tastes Like Egg Salad

It tastes like egg salad.

Except that I never liked egg salad. And I especially never liked the smell of egg salad.

My tofu salad recipe, unlike most egg salads that I’ve seen, has some texture to it. I’m big on the crunch factor. There is no place for mush in my kitchen. I’ve added diced crisp celery and crunchy apple to bring life to an otherwise soft salad.

I’m also not loading it down with mayo. Just a few tablespoons of vegan mayo bring a wonderful creaminess to a dressing made mostly of coconut based yogurt. A touch of dijon and lemon juice add the perfect tang and balance.

And, of course, there’s the curry powder. It’s mild and earthy and brings just the right amount of flavor to keep you coming back for more…and more.

A vegan tofu eggless salad. Think of this as an egg salad you’ll actually want to eat!

Two halves of a Curried Tofu Sandwich stacked on top of a each other.

Lunchtime Made Easy

This Curried Tofu Salad is so easy to make. After pressing your tofu (which is totally hands off), it can be made in about 5 minutes.

And the great thing about this recipe is that it tastes even better the next day after the tofu really has time to soak up all the flavors.  So, whip it up ahead of time and it will be ready when you are to assemble your tofu salad sandwich.

Or enjoy it with crackers, stuffed into a pita, or straight up from a fork.

Love Sandwiches? Check out these recipes you’ll love!

Whole grain bread sandwich with curried tofu salad, lettuce & tomato. Glass of water and a stack of bread in the background.

Curried Tofu Salad

I hope you love this Curried Tofu Salad as much as I do. If you try it, please come back and leave me a comment below with your feedback.

You can also find me on social media. Be sure to tag @veggie_inspired and #veggieinspired so I’m sure to see it.

Enjoy!

4.75 from 4 votes
Overhead view of Curried Tofu Salad Sandwich on whole grain bread.
Print
Curried Tofu Salad
Prep Time
20 mins
Cook Time
5 mins
Total Time
25 mins
 
Curried Tofu Salad - Crumbled firm tofu, crisp celery, and juicy apples mingle amongst a creamy, tangy curry dressing. Perfect on it's own, with crackers, or piled high on a sandwich. Quick and easy to make. Vegan and gluten free.
Course: Salad, Sandwich
Cuisine: dairy free, egg free, gluten free, nut free, vegan
Keyword: healthy sandwich filling, tofu salad sandwich, tofu sandwich, vegan sandwich
Servings: 6
Calories: 128 kcal
Author: Jenn S.
Ingredients
  • 1/2 cup unsweetened dairy free plain yogurt (I used So Delicious Unsweetened Coconutmilk Yogurt Alternative)
  • 2 tbsp vegan mayo
  • 1 tbsp grainy Dijon mustard
  • 1 tbsp fresh lemon juice
  • 2 1/2 tsp mild yellow curry powder
  • 1/2 tsp ground turmeric
  • 1/2 tsp salt (or to taste)
  • 1/8 tsp black pepper (or to taste)
  • 15 oz firm or extra firm tofu (drained and pressed*)
  • 1 stalk celery (diced)
  • 1 sweet apple (cored, and diced) (I used a Gala)
  • 2 green onions (diced)
  • 1 tbsp fresh chopped parsley
Instructions

  1. In a medium mixing bowl, whisk the yogurt, mayo, mustard, lemon juice, curry powder, turmeric, salt and pepper. 

  2. With your clean hands, crumble the pressed firm tofu into the same bowl. Don't be perfect - leave some pieces bigger than others and crumble some pieces smaller. This will help give the salad extra texture.

  3. Add the chopped celery, apple, green onion, and parsley to the tofu. 

  4. Mix well until everything is well covered in the creamy curry dressing.

  5. You can enjoy this right way or store it in the fridge to let the flavors come together even more. 

Recipe Notes

*To press tofu, place a clean dish towel (or paper towels) on a plate. Place the block of tofu on the dish towel and cover the tofu with another clean dish towel and then another plate. On the top plate, place some heavy cans or bags of dried beans to press it down. Press for about 20 minutes.

 

Nutrition Facts
Curried Tofu Salad
Amount Per Serving
Calories 128 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Sodium 303mg 13%
Potassium 53mg 2%
Total Carbohydrates 15g 5%
Dietary Fiber 4g 16%
Sugars 9g
Protein 7g 14%
Vitamin A 8%
Vitamin C 14%
Calcium 18%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.


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Comments

  1. Lisa says

    What can I use in place of apple, my husband has a tree nut allergy And the apple adds a nice sweetness to this recipe

    Reply

    • Jenn S. says

      Hi, Lisa. Glad you enjoyed it. Can he eat pears? Pears would be a great sub, or even cucumbers are fresh, juicy and have a subtle sweetness.

      Reply

      • Lisa says

        We tried it last night and added a little coconut milk and that helped. He can’t have any pitted fruits unless they are cooked. So apples, peaches, plums, pears, nectarines, etc. And he can’t eat almonds either. He can have bananas, oranges, melons, and berries

        Reply

        • Jenn S. says

          It’s so interesting. I was just discussing food allergies with a few of my blogger friends. There are so many foods that are related and most don’t know it until it creeps up as an allergy. Apples was a new one for me. I’d never heard of that being a tree nut allergy, but you prompted me to look it up and (obviously) it’s true! So, for next time, I would try adding a bit of cucumber or maybe even jicama!

          Reply

  2. Gracie says

    Jenn, I can’t say enough about the Curried Tofu Salad I just tried it today for the first time and I simply ADORE it. It is so flavorful and tasty, but most of all healthy. I am currently on a diet and prepared this for lunch and WOW I honestly was over the moon in love with it and will share the recipe with my daughter. This salad will definitely become a part of my healthy food rotation. Thank you so much for the recipe, can’t wait to try your Beet Smoothie!

    Reply

    • Jenn S. says

      Thank you so much, Gracie! I am so happy to hear you loved it. I hope your daughters enjoy it too. And let me know what you think of the Beet Smoothie when you give that a try too! Thanks for stopping by!!

      Reply

  3. Hannah says

    I have made tofu “egg” salad before, but never like this! This recipe has so much flavor! I also love the crunch factor too. I made this and then brought leftover to work the next day and all of my co-workers were eying it. I will definitely be making this again to pack for lunches. Thank you for the recipe!

    Reply

    • Jenn S. says

      Oh, yay! Thank you, Hannah! I’m so glad you loved it. I think leftovers the next day are even better than day of! Thank you so much for making it and leaving your feedback. I appreciate it!

      Reply

  8. Trinity Bourne says

    This is such a fabulous idea – I really love the sound of this (and that’s from someone who isn’t really a tofu fan). I will just love this though.

    Reply

  11. Sara says

    Two questions: 1) Does it taste like Dijon mustard? My hubby and I don’t care for the taste of Dijon, although we have used it in recipes as long as the final product doesn’t taste like Dijon. 2) Any suggestions for a substitute for the yogurt (i.e. less processed)? Thanks for sharing this recipe!

    Reply

    • Jenn S. says

      Hi, Sara. You can taste the Dijon a bit – but the flavors are very well balanced. In your case, I would suggest just leaving it out at first. Taste it, and if you think the salad needs a little something extra start by adding just a teaspoon and see how that works for you. Or maybe a little red wine vinegar instead. I used yogurt because I felt it was a healthier option than using all that mayo. It really does need a creamy factor to bring it together. I haven’t tried this, but you might try puréeing another 1/2 cup of tofu and using that in place of the yogurt. You’ll likely need to adjust the other seasonings too though. Let me know if you decide to experiment. 🙂

      Reply

  14. Rachel says

    So funny that I found this because I’ve been in the mood for this type of sammie! Definitely bookmarking this one!

    Reply

    • Jenn S. says

      Prepared this way it’s super easy. Usually if you’re baking it or even just frying it a sauté pan, it does need to marinate for awhile after pressing it, so maybe that’s the extra step you’re thinking of. Let me know if you give it a try!

      Reply

    • Jenn S. says

      Thank you, Deryn! Chickpeas are always a great choice too! They’re my go-to for so many dishes. Hope you love this tofu version. Let me know if you give it a try.

      Reply

  21. Dianne's Vegan Kitchen says

    This looks like the perfect lunch! I’ve made tofu “egg salad” before, but I’ve never thought to add curry powder. Such a great idea!

    Reply

    • Jenn S. says

      I never even liked curry growing up, but the last few years I just can’t get enough of the stuff! I especially like it with tofu….so good! Thanks, Dianne!

      Reply

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My name is Jenn. This is my blog where I share delicious plant based recipes for the whole family. I love to cook; I can read cookbooks like novels; and I enjoy experimenting in the kitchen by making standard American favorites healthier.

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