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This quick tofu salad is flavored with feta, onion, olives and lemon. Make it a meal: Spoon the salad into toasted whole-wheat pitas and add lettuce leaves.

Source: EatingWell Magazine, July/August 1998




Ingredient Checklist


Instructions Checklist
  • Stir together feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash together with a fork. Season with salt and pepper. Cover and refrigerate for 20 minutes.

  • Add tomato, cucumber and parsley to tofu mixture. Adjust seasoning with salt and pepper.

Nutrition Facts

150 calories; protein 7.8g; carbohydrates 6.8g; dietary fiber 2.2g; sugars 2.5g; fat 10.8g; saturated fat 2.4g; cholesterol 5mg; vitamin a iu 528.7IU; vitamin c 13.3mg; folate 30.8mcg; calcium 189.3mg; iron 1.7mg; magnesium 36mg; potassium 266.1mg; sodium 357.7mg; thiamin 0.1mg.

1/2 vegetable, 1 fat, 1 medium-fat meat