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Quinoa & Smoked Tofu Salad

Quinoa & Smoked Tofu Salad
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WebMD Recipe from

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.

Prep: 25 minutes | Total Time: 35 minutes
  • 2 cups
  • 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
  • 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
  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.

Nutritional Information

Makes: 6 servings, about 1 1/3 cups each
  • Calories245
  • Fat11 g
    • Saturated fat1 g
  • Cholesterol0 mg
  • Carbohydrates29 g
    • Dietary fiber5 g
  • Protein10 g
  • Sodium374 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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