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Greek Tofu Salad

:  July/August 1998, EatingWell Serves Two

Your rating: None Average: 4.5 (14 votes)

This quick tofu salad is flavored with feta, onion, olives and lemon. Make it a meal: Spoon the salad into toasted whole-wheat pitas and add lettuce leaves.


READER'S COMMENT:
"My family and friends all love it, I've been making this salad since it came out in the July/August '98 issue! "
Greek Tofu Salad Recipe

4 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1/3 cup crumbled feta cheese
  • 1/4 cup chopped red onion, or scallion
  • 12 Kalamata olives, pitted and chopped
  • 3 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 teaspoons dried oregano
  • 8 ounces firm tofu, drained and crumbled (1 cup)
  • Salt & freshly ground pepper, to taste
  • 1 ripe tomato, coarsely chopped
  • 1 small cucumber, coarsely chopped
  • 2 tablespoons chopped fresh parsley

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Preparation

  1. Stir together feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash together with a fork. Season with salt and pepper. Cover and refrigerate for 20 minutes.
  2. Add tomato, cucumber and parsley to tofu mixture. Adjust seasoning with salt and pepper.

Nutrition

Per serving: 152 calories; 11 g fat ( 2 g sat , 6 g mono ); 5 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 8 g protein; 2 g fiber; 358 mg sodium; 286 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Calcium (19% dv).

Carbohydrate Servings: 1/2

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


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, casual
Budget
Vegetarian
Picnic
Everyday favorites
Health & Diet Considerations
High calcium
Healthy weight
Heart healthy
Low sodium
Low saturated fat
Low cholesterol
Low carbohydrate
Low calorie
Diabetes appropriate
Gluten free
Season
Winter
Fall
Summer
Spring
Meal/Course
Dinner

Lunch
Preparation/ Technique
No-cook
Main Ingredient
Vegetarian, soy
Servings
4
Ethnic/Regional
Greek
Total Time
45 minutes or less
Type of Dish
Salad, main dish
Main dish, vegetarian
Ease of Preparation
Easy
Publication
EatingWell Serves Two
July/August 1998
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