Quinoa & Smoked Tofu Salad

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We took the tangy fresh flavors of tabbouleh and paired them with smoky tofu and quinoa to create a main-dish salad that’s perfect served on a bed of greens. This salad is jam-packed with heart-healthy ingredients—whole grains (quinoa), legumes (soy-based tofu) and plenty of vegetables.

 Quinoa & Smoked Tofu Salad
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 35 minutes

  • 2 cups water

  • 3/4 teaspoon salt, divided

  • 1 cup quinoa, rinsed well (see Tip)

  • 1/4 cup lemon juice

  • 3 tablespoons extra-virgin olive oil

  • 2 small cloves garlic, minced

  • 1/4 teaspoon freshly ground pepper

  • 1 6- or 8-ounce package baked smoked tofu, (see Tip), diced

  • 1 small yellow bell pepper, diced

  • 1 cup grape tomatoes, halved

  • 1 cup diced cucumber

  • 1/2 cup chopped fresh parsley

  • 1/2 cup chopped fresh mint

Directions
  1. Store in an airtight container in the refrigerator for up to 1 day.

  2. 6 servings, about 1 1/3 cups each

  3. Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.

  4. Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.


Nutritional Facts

Servings
6
Per serving
Calories
245
Carbohydrates
29g
Fat
11g
Saturated Fat
1g
Monounsaturated Fat
6g
Protein
10g
Cholesterol
0mg
Dietary Fiber
5g
Potassium
502mg
Sodium
374mg
Added Sugars
0g
Exchanges
1 1/2 starch
1 vegetable
1 1/2 fat
Carbohydrate Servings
2
Vitamin C (80% daily value)
Iron (25% dv)
Vitamin A (20% dv)
Magnesium (19% dv).

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