Quinoa and Smoked Tofu Salad

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.

Yield: 6 servings, about 1 1/3 cups each
Servings: 6
Prep Time: 25 minutes
Total Time: 35 minutes

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

Recipe 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

Recipe Preparation
1. Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil.
2. 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.
3. Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. 4. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley, and mint; toss well to combine.

Recipe 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.

Recipe Nutrition
Per serving:
245 calories
11 g fat (1 g sat, 6 g mono)
0 mg cholesterol
29 g carbohydrate
0 g added sugars
10 g protein
5 g fiber
374 mg sodium
502 mg potassium

Nutrition Bonus
Vitamin C: 80% daily value (DV)
Iron: 25% DV
Vitamin A: 20% DV
Magnesium: 19% DV
2 carbohydrate servings
Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 fat


Recipes © 2004-2011 Eating Well, Inc. All rights reserved. Reprinted with permission.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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