EatingWell


16
2
What's This?
Serving size 6
Total Time

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

2 cup water¾ tsp salt, divided1 cup quinoa, rinsed well (see tip)¼ cup lemon juice3 Tbsp extra virgin olive oil2 small clove garlic, minced¼ tsp freshly ground pepper8 oz package baked smoked tofu (see tip), diced1 cup grape tomato, halved1 cup diced cucumber½ cup chopped fresh parsley½ cup chopped fresh mint1 small yellow bell pepper, diced

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.

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Nutrition Facts

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.

Tags: Main Dish, Side Dish, Salad, Healthy, Low Calorie, Low Cholesterol, Vegan, Vegetarian, Vegetable, Tofu, Grain, Quinoa, Easy, Picnic

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