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Quinoa & Smoked Tofu Salad

:  July/August 2007, EatingWell for a Healthy Heart Cookbook (2008)

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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.


READER'S COMMENT:
"This was very good - even my kids ate it all up. Very generous portion for such a low amount of calories and fat. Served it for dinner with a beet salad and bread, but it would really be good for a light but filling lunch. I cooked the...
Quinoa & Smoked Tofu Salad Recipe

Makes: 6 servings, about 1 1/3 cups each

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.
  2. 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.

Nutrition

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


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Recipe Categories

Holiday
Memorial Day
Father's Day
July 4th
Labor Day
Health & Diet Considerations
Healthy weight
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Style/Theme
Budget
Entertaining, casual
Everyday favorites
Make ahead instructions
Vegan
Vegetarian
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
6
Main Ingredient
Vegetarian, soy
Type of Dish
Main dish, vegetarian
Salad, main dish
Meal/Course
Lunch
Dinner

Ethnic/Regional
American
Season
Spring
Summer
Fall
Publication
EatingWell for a Healthy Heart Cookbook (2008)
July/August 2007
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