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Quinoa & Smoked Tofu Salad

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READ REVIEWS ()

35 mins total
0 mins prep

228 calories/serving

Recipe Filed Under
Vegetable, Tofu, Grain, Quinoa, Easy, Low Cholesterol, Vegetarian, Healthy, Vegan, Low Calorie, Main Dish, Side Dish, Salad, Picnic

Provided By: EatingWell

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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.

Ingredients

Serves:

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

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: 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.