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Quinoa & Smoked Tofu Salad

Source of Recipe

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Quinoa & Smoked Tofu Salad

EatingWell: July/August 2007, EatingWell for a Healthy Heart Cookbook (2008)
Reviews rate this recipe 4.1 of 5 stars.
Exchanges & CC
Makes: 6 servings, about 1-1/3 cups each
Active Time: 25 minutes - Total Time: 35 minutes

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.

READER'S COMMENT:
"This was very good - even my kids ate it all up. Very generous portion for such a low amount of calories and fat. Served it for dinner with a beet salad and bread, but it would really be good for a light but filling lunch.

Ingredients:
• 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

Preparation:
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 & Notes:
• 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.
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• 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.

Per serving: 228 calories; 10 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 9 g protein; 4 g fiber; 376 mg sodium; 418 mg potassium. ++++ Carbohydrate Servings: 2 ++++ Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 fat