Best 2 Tuna Tofu Salad Recipes

Tuna tofu salad is a delicious and nutritious dish that can be enjoyed as a light lunch, a quick dinner, or a healthy snack. It is a great way to get your daily dose of omega-3 fatty acids, protein, and fiber. Tuna tofu salad is also a versatile dish that can be customized to your liking. You can add different vegetables, herbs, and spices to create a salad that is perfect for you. With so many different variations, you are sure to find a tuna tofu salad recipe that you will love.

Let's cook with our recipes!

EASY TOFU SALAD WITH TUNA AND WATERCRESS

Easy Tofu Salad with Tuna and Watercress image

Fresh tofu salad with a sesame, garlic and soy sauce dressing.

Provided by Emi Goya

Categories Salad Seafood Salad Recipes Tuna Salad Recipes

Time 20m

Yield 6

Number Of Ingredients 10

Ingredients

3 cups bean sprouts
1 (12 ounce) package soft tofu, drained and cut into 1/2-inch cubes
2 (5 ounce) cans tuna, drained
1 bunch watercress, chopped
2 tomatoes, cubed
¼ cup Japanese pickled radish
½ cup chopped onion
4 cloves garlic, thinly sliced
¼ cup sesame oil
½ cup soy sauce

Steps:

Layer the bean sprouts, tofu, tuna, watercress, tomatoes, and Japanese pickled radish in a 9x13-inch baking dish. Set aside. Place the onion in a bowl.
Heat the garlic in the sesame oil in a skillet over medium heat until garlic is browned and fragrant, about 5 minutes. Remove garlic slices, then pour the hot oil over the onion. Stir in the soy sauce and pour dressing over the salad.

Nutrition Facts : Calories 215 calories, Carbohydrate 9.1 g, Cholesterol 12.6 mg, Fat 12.3 g, Fiber 2.1 g, Protein 19.3 g, SaturatedFat 1.8 g, Sodium 1298.8 mg, Sugar 3.9 g

TUNA TOFU SALAD

Tuna Tofu Salad image

A light and creamy tuna salad with no mayonnaise. It's great cold for sandwiches or hot for a dip.

Provided by DebbieG

Categories Salad Seafood Salad Recipes Tuna Salad Recipes

Time 30m

Yield 6

Number Of Ingredients 8

Ingredients

1 (12 ounce) package silken tofu
½ cup red wine vinegar
1 (5 ounce) can tuna, drained
1 large stalk celery, chopped
2 carrots, chopped
1 onion, chopped
1 clove garlic, minced
1 pinch cayenne pepper, or to taste

Steps:

Drain and mash tofu. Pour vinegar over tofu and marinate for 15 to 30 minutes.
Drain excess vinegar from tofu. Place tofu and tuna in a blender or food processor; blend until smooth. Combine tuna mixture, celery, carrots, onion, garlic and cayenne in a bowl and mix well. Serve.

Nutrition Facts : Calories 83 calories, Carbohydrate 6.9 g, Cholesterol 6.3 mg, Fat 1.8 g, Fiber 1.1 g, Protein 9.7 g, SaturatedFat 0.3 g, Sodium 54 mg, Sugar 2.6 g

Tips:

For a more flavorful salad, use canned tuna packed in oil instead of water. Be sure to drain the oil before adding the tuna to the salad.
If you don't have any celery or onion on hand, you can substitute chopped cucumber or bell pepper.
To make the salad more creamy, add a dollop of Greek yogurt or mayonnaise. You could also mash half of an avocado and add that.
If you want a little bit of a spicy kick, add a pinch of cayenne pepper or red pepper flakes.
Serve the salad on a bed of lettuce or arugula for a light and refreshing meal. You could also serve it as a sandwich filling or wrap.

Conclusion:

Tuna and tofu salad is a healthy and refreshing dish that is perfect for a quick and easy lunch or dinner. It is packed with protein, healthy fats, and fiber, and it is also very versatile. You can customize it to your liking by adding different vegetables, herbs, and spices. It is a great way to use up leftover tuna and tofu, and it is also a great way to get your daily dose of omega-3 fatty acids. So next time you are looking for a healthy and delicious meal, give tuna and tofu salad a try.