Greek Salad with Tofu

Greek Salad with Tofu

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From: EatingWell Magazine, July/August 1998

Tofu boosts the protein in this Greek salad, making it substantial enough for a whole meal. But this dish would also be a perfect addition to a mezze, a Middle Eastern meal of “small dishes”; serve it with warmed, whole-wheat pitas, store-bought hummus, stuffed grape leaves, tzatziki (cucumber sauce) and your favorite olives.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 3 tablespoons crumbled feta cheese
  • 2 tablespoons chopped red onion, or scallion
  • 6 Kalamata olives, (see Tip), pitted and chopped
  • 1½ tablespoons lemon juice
  • 1½ teaspoons extra-virgin olive oil
  • ¾ teaspoon dried oregano
  • ½ cup drained and crumbled firm tofu
  • ⅛ teaspoon salt
  • ⅛ teaspoon freshly ground pepper
  • 1 small tomato, coarsely chopped
  • ½ small cucumber, coarsely chopped
  • 1 tablespoon chopped fresh parsley


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  1. Combine feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash with a fork. Season with salt and pepper. Cover and refrigerate for 10 minutes.
  2. Add tomato, cucumber and parsley to the tofu mixture and stir to combine.
  • Tip: Small amounts of olives can be purchased from bulk bins and salad bars.

Nutrition information

  • Per serving: 163 calories; 12 g fat(3 g sat); 2 g fiber; 8 g carbohydrates; 8 g protein; 36 mcg folate; 13 mg cholesterol; 3 g sugars; 0 g added sugars; 544 IU vitamin A; 21 mg vitamin C; 207 mg calcium; 2 mg iron; 471 mg sodium; 291 mg potassium
  • Nutrition Bonus: Vitamin C (35% daily value), Calcium (21% dv)
  • Carbohydrate Servings: ½

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