June 21, 2021/Recipes

Recipe: Herb-Friendly Egg Salad With Tofu

Make a protein-packed picnic lunch with this simple recipe

Egg salad topped with sliced radishes and cilantro sits open-faced on a piece of toast beside a small bowl of chopped celery.

Greek yogurt and tofu pack protein into this picnic favorite. Turmeric gives this dish its pretty yellow color, and along with garlic and parsley, provides:

  • Antioxidants to protect healthy cells from damage (turmeric, parsley).
  • Infection fighters to protect against bacteria, viruses and fungus (garlic).
  • Fire-fightersto reduce the inflammation at the root of many diseases (turmeric).
  • Iron for energy (parsley).
  • Clot-bustersto discourage unwanted blood clots (garlic, parsley).
  • Vitamin Cto keep colds from worsening (parsley).
  • Potassium to help muscles function and keep blood pressure stable (parsley).


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1 pound extra-firm tofu
1 teaspoon reduced-sodium soy sauce
2 teaspoon yellow mustard
1 teaspoon garlic powder
1/4 teaspoon turmeric
1 to 2 teaspoons nutritional yeast (available in health food stores)
Freshly ground pepper to taste
1/4 teaspoon salt
2 tablespoon flat-leaf parsley, chopped
2 scallions, sliced thinly
1 grated carrot
3 ribs celery, diced
5 radishes, chopped
2 tablespoons plain 0% fat Greek yogurt
3 tablespoons low-fat, vegetarian egg-free mayonnaise


  1. Rinse, drain and mash tofu.
  2. Add vegetables.
  3. In a separate bowl, mix Greek yogurt, mayonnaise, mustard, nutritional yeast, turmeric, salt and pepper.
  4. Add to tofu and vegetables. Mix well and refrigerate for at least a couple of hours before serving.

Nutrition Information (per serving)

Makes 6 servings

Calories: 98
Protein: 8.2 g
Total fat: 4.8 g
Saturated fat: 0 g
Cholesterol: 0 mg
Total carbohydrate: 6 g
Sugar: 2 g
Dietary fiber: 5.5 g
Sodium: 139 mg
Potassium: 369 mg


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