Name: Quinoa & Smoked Tofu Salad
Cook time: 25 min
Total time: 35 min
Ingredients: 2 cups water; 0.75 teaspoon salt, divided; 1 cup quinoa, rinsed well (see Tip); 0.25 cup lemon juice; 3 tablespoons extra-virgin olive oil; 2 small cloves garlic, minced; 0.25 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; 0.5 cup chopped fresh parsley; 0.5 cup chopped fresh mint

Quinoa & Smoked Tofu Salad

4.4

(9)

8 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

25 mins

Additional Time:

10 mins

Total Time:

35 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Low-Calorie Dairy-Free Gluten-Free Vegetarian Vegan Healthy Aging Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

2 cups water
¾ teaspoon salt, divided
1 cup quinoa, rinsed well (see Tip)
¼ cup lemon juice
3 tablespoons extra-virgin olive oil
2 small cloves garlic, minced
¼ 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
½ cup chopped fresh parsley
½ cup chopped fresh mint

Directions

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

Make Ahead Tip: Store in an airtight container in the refrigerator for up to 1 day.

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 Facts (per serving)

244	Calories
11g	Fat
29g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/3 cups
Calories 244
% Daily Value *
Total Carbohydrate 29g	10%
Dietary Fiber 5g	17%
Total Sugars 7g
Protein 10g	19%
Total Fat 11g	14%
Saturated Fat 2g	8%
Vitamin A 1922IU	38%
Vitamin C 151mg	168%
Folate 103mcg	26%
Sodium 374mg	16%
Calcium 84mg	6%
Iron 3mg	19%
Magnesium 80mg	19%
Potassium 501mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.