October 30, 2013

Mango Curry Tofu Salad

Things have been a bit busy for me lately, and between schoolwork and weekend trips, I haven't been able to spend as much time blogging as usual (sadly I won't have a new Halloween recipe this year!). I've still been cooking and making recipes, but I've been leaning more towards easy and quick dishes that can be made with minimal ingredients, like this one!

This mango curry tofu salad was the perfect meal to have around for lunches last week - with no cooking involved, it can be thrown together pretty quickly, and it will keep in the fridge for a couple of days so you can make it ahead of time and bring the leftovers for lunch. 

If you've never had tofu salad, it's basically uncooked firm tofu that you crumble up into pieces to resemble egg salad. Whip up a creamy dressing and add in some fruit, veggies, or fresh herbs and you get a refreshing and light lunch that can be eaten on its own or stuffed into a wrap or pita. 

I usually make a simple tofu salad with apples and a mustard dressing, but this time I changed things up a bit and made an Indian-inspired version.  I left out the mayo in the dressing and used yogurt instead, mixed with curry powder and mango chutney for a sweet-and-spicy combo.

Along with the tofu, I added fresh chopped mango, cilantro, raisins, cashews, and toasted coconut for a mix of textures. The tofu soaked up the dressing to become extra creamy and cool, and I loved the burst of fruitiness from the mango along with the crunchy nuts and chewy coconut. 

I liked eating this both on its own and inside of a pita, or you could try toasting some naan bread to make naan "chips" and eating it like a dip! 

Mango Curry Tofu Salad
Inspired by Whole Foods Market and Eating Well

1 small package (175g) firm tofu
1/2 a large ripe mango, chopped into small pieces (about ½ cup)
2 tbsp unsweetened flaked coconut
2 tbsp chopped roasted cashews
2 tbsp sultana raisins
2 tbsp chopped fresh cilantro
1/4 cup plain low-fat yogurt (use vegan yogurt if desired)
2 tbsp mango chutney
1 tsp curry powder
Dash of salt and pepper

Slice the tofu in half and press between layers of paper towel under a heavy book for about 15 minutes to remove some of the water. Crumble the tofu using your hands or a fork into a bowl. Add the mango to the bowl.

Heat a small skillet over medium-low heat. Add the coconut flakes and toast just until they start to turn light brown. Immediately remove from pan and add to the tofu mixture.  Add the cashews, raisins, and cilantro to the bowl as well and toss to mix everything.

In a separate small bowl, stir together the yogurt, mango chutney, curry powder, salt and pepper. Pour this mixture over the tofu salad and stir well to mix.

Chill in the fridge until ready to serve.  Eat on its own, with naan bread, crackers, or stuffed into pitas.

Makes 2 servings.


  1. i love tofu..and this is perfect for me....thanks for sharing!


    1. Thanks! I love tofu too, but outside of the food blogging community, I rarely hear other people say that :)

  2. I've had tofu scrambles before, but never a salad like this. The Indian-inspired twist sounds perfect--I'm a fan of anything made with mangoes! :)

    1. I like tofu scrambles too for a warm breakfast or dinner, but I think I prefer tofu salads more since they make a more refreshing lunch and they couldn't be easier with no cooking involved!

  3. Love the flavours in this! I should try it as my next venture into tofu!

    1. If you like eggs, then you shouldn't have a problem with the texture of tofu salad, and it definitely has lots of flavour so that it doesn't just taste like plain boring tofu!

  4. Love love LOVE this, I am a huge fan of "Tofu Egg" Sammies, I love the sweet and savory play of flavors!

    1. Thanks! Tofu egg scrambles make a good breakfast sandwich, but this version goes perfectly in a wrap or pita for lunch! And I love adding sweet touches like fresh or dried fruit to my meals :)

  5. I am fan of tofu! gosh this looks yummy ;)



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