Greek Salad with Tofu

July/August 1998, EatingWell Serves Two

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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

Makes: 2 servings, about 1 cup each

Active Time:

Total Time:


  • 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


  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.


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

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