Tofu Salad


Serves 4

Nutrients Per Serving

Calories: 97.1
Protein: 9.5 grams
Fat: 5.6 grams
Saturated Fat: 0.8 grams
Monounsat Fat: 1.3 grams
Polyunsat Fat: 3.1 grams
Carbohydrate: 4.4 grams
Fiber: 1.7 grams
Cholesterol: 0.0 mg
Vitamin A: 156.6 IU
Vitamin E: 0.1 mg/IU
Vitamin C: 2.1 mg
Calcium: 126.9 mg
Magnesium: 120.0 mg

Did you know that you can make a delicious vegan alternative to egg or tuna salad from tofu? Tofu – made from curdled soy milk in a process similar to making cheese – is an extremely versatile source of soy, and varies in firmness relative to the amount of liquid that has been pressed out. Firm tofu works best in this recipe for an appetizing look and taste. I suggest you seek out the freshest possible tofu made from organic soy, and avoid buying the type sold in bulk in big vats, as it can easily be contaminated. Keep your tofu submerged in fresh water in the refrigerator, change the water daily and eat it within a week. This recipe is easy to whip up in a few minutes. Use it as a sandwich filling or as a snack on whole grain crackers. Be sure to choose crackers made without partially hydrogenated oil.

Food as Medicine
One of the healthiest changes you can make in your diet is to incorporate soy foods on a regular basis. Soy is rich in protein, iron and compounds called isoflavones, which seem to protect against hormone-driven cancers such as prostate cancer in men and breast cancer in women. Soy also helps protect your heart.


1 pound firm tofu
1 teaspoon ground turmeric
1 tablespoon prepared mustard
1 tablespoon sweet pickle relish
3 tablespoons chopped celery
3 tablespoons chopped onion
1 tablespoon chopped fresh parsley
Dash paprika
Salt to taste
Hot-pepper sauce or salsa (optional)


1. Drain the tofu well and mash it roughly in a bowl.

2. Add the turmeric, mustard, sweet pickle relish, celery, onion, parsley and paprika, and salt to taste.

3. Mix and mash well. Correct seasoning. Add hot-pepper sauce or salsa to taste.

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