Quinoa & Smoked Tofu Salad

Rating: 4.45 stars
11 Ratings
  • 5 star values: 5
  • 4 star values: 6
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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
Source: EatingWell Magazine, July/August 2007

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Recipe Summary

total:
35 mins
Servings:
6
Nutrition Profile:
Low-Calorie
Dairy-Free
Gluten-Free
Vegetarian
Vegan
Healthy Aging
Healthy Immunity
Low Added Sugars
Nutrition Info
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Ingredients

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.

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  • 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

Serving Size: 1 1/3 cups
Per Serving:
244 calories; protein 9.7g; carbohydrates 28.8g; dietary fiber 4.7g; sugars 6.6g; fat 10.6g; saturated fat 1.5g; vitamin a iu 1922.4IU; vitamin c 151.2mg; folate 103.4mcg; calcium 84.2mg; iron 3.4mg; magnesium 80.2mg; potassium 501.1mg; sodium 373.7mg; thiamin 0.2mg.
Exchanges:

1 1/2 starch, 1 vegetable, 1 1/2 fat
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Reviews (6)

Read More Reviews
11 Ratings
  • 5 star values: 5
  • 4 star values: 6
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
Avineet Kaur Suri Chattwal
Rating: 5 stars
09/02/2016
Delicious....yes I will make it again Read More
jordanhorowitz@verizon.net
Rating: 4 stars
09/20/2012
A suggestion to improve Based on a suggestion from a friend I found that quinoa really improves with a bit of toasting before adding water. Since we're not real big on raw garlic I sauteed a bit of minced garlic in some oil then added the quinoa and toasted a bit. Then added water and proceeded with the recipe as suggested. Really delicious recipe. Read More
crpg05@hotmail.com
Rating: 4 stars
10/29/2011
great but tweaked a little I made this with shrimp instead of tofu. I sauteed the shrimp with the garlic and parsley served over a bed of mixed greens. I also added a little red wine vinegar and sugar to the dressing. Great quick & healthy! Read More
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EatingWell User
Rating: 4 stars
10/30/2011
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 an hour ahead of time and let it cool in the pot - spreading it on a baking sheet to cool sounded like a needless mess. Also used dried mint instead of fresh but otherwise ollowed the recipe exactly. Read More
EatingWell User
Rating: 4 stars
10/30/2011
I love this recipe for lunch on a work day not only is it delicious I find it extremely energizing. The bright flavors in the dressing and herbs are a great pick me up and the quinoa/tofu combo keeps me full for hours. I've been serving it over spinach to add volume. Great flavor combo! Read More
DearMissAndrea
Rating: 5 stars
06/19/2012
Great for Lunch at Work This was super easy to shop for easy to make and deliciously healthy! Skip the take-out lunch- make this a day ahead and store in the fridge it's good when served cold too. Awesome combination of veggies and herbs. Read More
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EatingWell User
Rating: 5 stars
05/30/2012
Flavorful and filling This was delicious! I will definitely make it again. It was relatively easy to make. I couldn't find shelf stable tofu so I used fresh tofu (stir fried and cooled it before adding). It turned out great! This is one of the few dishes that my husband (an amazing cook) hasn't said this needs something... Pros: delicious filling tangy colorful Read More
EatingWell User
Rating: 4 stars
04/07/2015
Delicious healthy salad I made it several times already. Easy quick and delicious! Read More
EatingWell User
Rating: 4 stars
10/30/2011
I have always made my toboullah with quina instead of bulgar wheat it taste much better. Tofu is an added bonus. Good for those on Gluten Free diets. Read More
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