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Greek Tofu Salad

:  July/August 1998, EatingWell Serves Two

Your rating: None Average: 4.3 (20 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

Makes: 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
Everyday favorites
Picnic
Vegetarian
Budget
Health & Diet Considerations
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
Ease of Preparation
Easy
Type of Dish
Main dish, vegetarian
Salad, main dish
Total Time
45 minutes or less
Servings
4
Ethnic/Regional
Greek
Main Ingredient
Vegetarian, soy
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
EatingWell Serves Two
July/August 1998
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