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Tofu Salad (Perfect for a Picnic!)

Tofu Salad (Perfect for a Picnic!)

This is a delicious way to eat tofu; it tastes a lot like egg salad. Serve it like we do on lettuce leaves with sprouts, tomatoes and onions or on your favorite bread. It can also be served as a snack or appetizer on celery sticks, chips or crackers. Very moist and flavorful — a real treat!


19 oz. extra firm tofu (softer tofu doesn’t work as well)
1 cup carrots, shredded
2 stalks celery, diced
½ cup Vegenaise* or regular mayonnaise
1 Tablespoon yellow mustard
2 tablespoons fresh dill, chopped
½ – ¾ teaspoon salt
Dash of black pepper
¼ teaspoon granulated garlic
¼ teaspoon granulated onion

Optional ingredients for lettuce wraps:

1 head romaine lettuce or lettuce of choice
1 tomato, sliced
1 cup of alfalfa sprouts
¼ red onion, sliced thin in half moons


  • Drain tofu and pat dry.
  • Place in bowl and mash. Add shredded carrots, celery, Vegenaise, mustard, dill and seasonings. Mix well and add more salt if not flavorful enough. (End result will be lumpy, like egg salad.)
  • If desired, place about ¼ cup on romaine lettuce leaves and top with tomato slices, sprouts and onions. Fold the Romaine lettuce leaves in half and enjoy as a lettuce-wrap sandwich.

Total preparation time: 20 minutes.

Serves: six

*Tip from the HeartMath Kitchen:

Vegenaise is a vegan mayonnaise made by the Follow Your Heart Company. It tastes almost exactly like mayonnaise, especially in salads like above. We use it in all our “mayo” type dressings and just love it. There are a variety of types of Vegenaise, we use the one made with Grapeseed oil. Not only is it eggless, but it also doesn’t have the over-refined sweeteners, fillers, gums or colorings that may be found in regular mayonnaise.


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Sara, from the HeartMath Institute

Sara Childre is President and CEO of the non-profit Institute of HeartMath. Since 1991, Sara has helped oversee and develop HeartMath trainings, educational products and scientific programs. She was appointed vice president and CFO of the institute in 1992, then president and CEO in 1998.


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4:57AM PST on Jan 31, 2015

Thanks for sharing

10:43PM PDT on Jul 20, 2014

I'm sure it tastes okay..but it looks horrible lol

4:12AM PDT on Jul 15, 2014

Thank you :)

3:34AM PDT on Jul 7, 2014

Mmmmm yummy YUMMY!!!! ty

2:55AM PDT on Jul 7, 2014


3:40PM PDT on Jul 5, 2014

will have to try this!

10:50AM PDT on Jul 5, 2014

Sounds great 4 those who like tofu!

1:05PM PDT on Jul 4, 2014


5:57AM PDT on Jul 4, 2014

may give this a try as I like tofu in my stir fry

11:06AM PDT on Jul 2, 2014

Thanks for sharing.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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My baby nephew is the same.

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