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Greek Salad with Tofu

:  July/August 1998, EatingWell Serves Two

Your rating: None Average: 3.6 (9 votes)

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.


Greek Salad with Tofu Recipe

Makes: 2 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Healthy weight | High calcium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 3 tablespoons crumbled feta cheese
  • 2 tablespoons chopped red onion, or scallion
  • 6 Kalamata olives, (see Tip), pitted and chopped
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 teaspoons extra-virgin olive oil
  • 3/4 teaspoon dried oregano
  • 1/2 cup drained and crumbled firm tofu
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 small tomato, coarsely chopped
  • 1/2 small cucumber, coarsely chopped
  • 1 tablespoon chopped fresh parsley

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Preparation

  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.

Tips & Notes

  • Tip: Small amounts of olives can be purchased from bulk bins and salad bars.

Nutrition

Per serving: 164 calories; 12 g fat ( 3 g sat , 6 g mono ); 13 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 8 g protein; 2 g fiber; 499 mg sodium; 296 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Calcium (20% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1 medium-fat meat, 1 1/2 fat


More From EatingWell

Recipe Categories

Health & Diet Considerations
Low cholesterol
Healthy weight
High calcium
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Style/Theme
Cooking for 2
Everyday favorites
Quick (total 30 min. or less)
Vegetarian
Type of Dish
Main dish, vegetarian
Salad, main dish
Ethnic/Regional
Greek
Mediterranean
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
2
Main Ingredient
Vegetarian, soy
Preparation/ Technique
No-cook
Publication
EatingWell Serves Two
July/August 1998
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