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.
¾ tsp salt, divided
1 cup quinoa, rinsed well (see tip)
¼ cup lemon juice
3 Tbsp extra virgin olive oil
2 small clove garlic, minced
¼ tsp freshly ground pepper
8 oz package baked smoked tofu (see tip), diced
1 cup grape tomato, halved
1 cup diced cucumber
½ cup chopped fresh parsley
½ cup chopped fresh mint
1 small yellow bell pepper, diced
- 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.
- 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.
Provided by: EatingWell
Per Single Serving / Serves 6 Total
- Calories 228
- Calories from fat 90
- Total Fat 10gm 15%
- Saturated Fat 1gm 5%
- Monounsaturated Fat 6gm
- Sodium 376mg 16%
- Fiber 4gm 4%
- Protein 9gm
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.