Quinoa & Smoked Tofu Salad

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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.

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Cook Time:
25 mins
Additional Time:
10 mins
Total Time:
35 mins
Servings:
6
Yield:
8 cups

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

  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

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.

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