Quinoa & Smoked Tofu Salad
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.
- 2 cups water
- 3/4 teaspoon salt, divided
- 1 cup quinoa, rinsed well (see Tip)
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 2 small cloves garlic, minced
- 1/4 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
- 1/2 cup chopped fresh parsley
- 1/2 cup chopped fresh mint
- Bring water and 1/2 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.
- Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.
Tips & Notes
- Make Ahead Tip: Store in an airtight container in the refrigerator for up to 1 day.
- Tips: 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.
Per serving: 228 calories; 10 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 9 g protein; 4 g fiber; 376 mg sodium; 418 mg potassium.
Nutrition Bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Magnesium (19% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 fat
More From EatingWell
If you work out in the morning, refuel with one of these...
Our healthy Labor Day recipes are a delicious way to...
One-pot recipes are the perfect solution for easy weeknight...
Our healthy stir-fry recipes are full of fiber-rich...
Packed with a bounty of nutrients as well as fiber, green...
Store-bought packaged foods can make cooking or baking easier...
Whether grilled, seared, broiled, baked or made into burgers...
Whether you’re roasting beets, serving them sliced on a salad...
Celebrate summer with our summer dessert recipes made with...In the dog days of summer, you don’t have to turn on your stove...
When summer tomatoes from backyard gardens and farmstands hit...
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Vegetarian, soy