As a vegetarian student who occasionally needs a fast to-go meal before class, I understand the frustration when the only wrapped up sandwich options in the caf are ham and cheese or chicken salad. This recipe is not only a vegetarian alternative, but it’s adding something different by using curry and it’s an easy to-go meal whether you eat it on a sandwich or add it to some greens.

Vegetarian Curry "Chicken" Salad

  • Prep Time:20 minutes
  • Cook Time:10-15 minutes
  • Total Time:30-35 minutes
  • Servings:3 servings
  • Easy


  • 1 Block extra firm tofu
  • 2 tablespoon curry powder
  • 1/2 cup white wine
  • 2 cup greek yoghurt
  • A handful cornstarch (enough to thickly coat the tofu)
  • 3 tablespoon sultanas/currants/ raisings
  • 3 pieces pita bread
  • Olive Oil for the pan
  • 3 handfuls arugula or another type of green (one handful for each sandwich)
Photo by Helena Lin
  • Step 1

    Wrap tofu in several layers of paper towels and place a heavy plate or can on top, to allow the liquid to drain. Let the tofu sit for about 25 minutes.

  • Step 2

    While the tofu sits, mix together the greek yoghurt, curry, and white wine.

    Photo by Helena Lin
  • Step 3

    Chop up the tofu into medium blocks, and place into a bowl. Add the cornstarch and mix together with your hands, slightly tearing the tofu as you mix to create a meat-like texture or appearance.

    Photo by Helena Lin
  • Step 4

    Heat a pan on medium to high heat with about a quarter of a cup of oil (canola or olive), and sautee the tofu for about 12-15 minutes.

    (#SpoonTip: add more oil as needed, and breaking up the larger pieces of tofu to continue creating a chicken-like texture.)

  • Step 5

    When the tofu is finished cooking, leave it on a baking sheet or in a bowl to cool, then combine with curry and sultanas/raisins.

    Photo by Helena Lin
  • Step 6

    Cut open the pita (or preferred bread) and add the lettuce and tofu mixture.

    Photo by Helena Lin