Quinoa & Smoked Tofu Salad

Quinoa & Smoked Tofu Salad

10 Reviews
From: EatingWell Magazine, July/August 2007

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.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 2 cups water
  • ¾ teaspoon salt, divided
  • 1 cup quinoa, rinsed well (see Tip)
  • ¼ cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 small cloves garlic, minced
  • ¼ 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
  • ½ cup chopped fresh parsley
  • ½ cup chopped fresh mint


  • Active

  • Ready In

  1. Bring water and ½ 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.
  2. Meanwhile, whisk lemon juice, oil, garlic, the remaining ¼ teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.
  • Make Ahead Tip: Store in an airtight container in the refrigerator for up to 1 day.
  • Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.
  • Precooked “baked tofu” is firmer than water-packed tofu and comes in a wide variety of flavors. You might also like flavored baked tofu on a sandwich or in a stir-fry.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 244 calories; 11 g fat(1 g sat); 5 g fiber; 29 g carbohydrates; 10 g protein; 103 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 1,922 IU vitamin A; 151 mg vitamin C; 84 mg calcium; 3 mg iron; 374 mg sodium; 501 mg potassium
  • Nutrition Bonus: Vitamin C (252% daily value), Vitamin A (38% dv), Folate (26% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ starch, 1 vegetable, 1½ fat

Reviews 10

September 02, 2016
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By: Avineet Kaur Suri Chattwal
Delicious. ...yes I will make it again
April 07, 2015
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By: EatingWell User
Delicious healthy salad I made it several times already. Easy, quick, and delicious!
September 20, 2012
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By: jordanhorowitz
A suggestion to improve Based on a suggestion from a friend, I found that quinoa really improves with a bit of toasting before adding water. Since we're not real big on raw garlic, I sauteed a bit of minced garlic in some oil then added the quinoa and toasted a bit. Then added water and proceeded with the recipe as suggested. Really delicious recipe.
June 19, 2012
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By: DearMissAndrea
Great for Lunch at Work This was super easy to shop for, easy to make, and deliciously healthy! Skip the take-out lunch- make this a day ahead and store in the fridge, it's good when served cold too. Awesome combination of veggies and herbs.
May 30, 2012
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By: EatingWell User
Flavorful and filling This was delicious! I will definitely make it again. It was relatively easy to make. I couldn't find shelf stable tofu, so I used fresh tofu (stir fried and cooled it before adding). It turned out great! This is one of the few dishes that my husband (an amazing cook) hasn't said, this needs something... Pros: delicious, filling, tangy, colorful
September 27, 2011
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By: crpg05
great, but tweaked a little I made this with shrimp instead of tofu. I sauteed the shrimp with the garlic and parsley, served over a bed of mixed greens. I also added a little red wine vinegar and sugar to the dressing. Great, quick, & healthy!
January 16, 2011
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By: wonderdogg44
Great! I cut the recipe in half and made for my mother and I. It was delicious and very filling!
May 24, 2010
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By: EatingWell User
This was very good - even my kids ate it all up. Very generous portion for such a low amount of calories and fat. Served it for dinner with a beet salad and bread, but it would really be good for a light but filling lunch. I cooked the quinoa an hour ahead of time and let it cool in the pot - spreading it on a baking sheet to cool sounded like a needless mess. Also used dried mint instead of fresh, but otherwise ollowed the recipe exactly.
April 20, 2010
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By: EatingWell User
I love this recipe for lunch on a work day, not only is it delicious I find it extremely energizing. The bright flavors in the dressing and herbs are a great pick me up, and the quinoa/tofu combo keeps me full for hours. I've been serving it over spinach to add volume. Great flavor combo!
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