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.
salt , divided
quinoa, rinsed well (see Tip)
extra-virgin olive oil
freshly ground pepper
6- or 8-ounce package
baked smoked tofu, (see Tip), diced
small yellow bell pepper, diced
grape tomatoes, halved
chopped fresh parsley
chopped fresh mint
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.
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.
MAKE AHEAD TIP: Store in an airtight container in the refrigerator for up to 1 day.
Calories 228, Total Fat 10 g, Saturated Fat 1 g, Monounsaturated Fat 6 g, Sodium 376 mg, Carbohydrate 26 g, Fiber 4 g, Protein 9 g, Potassium 418 mg. Daily Values: Vitamin A 20%, Vitamin C 80%, Iron 25%. Exchanges: Starch 1.5,Vegetable 1,Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet