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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