Mediterranean Tofu Salad
Salads don’t just have to be lettuce, tomatoes and cucumber. They can also pack a big nutritional punch and be the main event. This Mediterranean Tofu Salad does just that. Full of fresh flavours, and packed with vitamins and minerals, it will definitely keep you full until dinner.
Ingredients
- 1 cup dried quinoa (200g)
- 1 large block of firm tofu (about 400g)
- 15 cherry tomatoes
- 2 large red peppers roasted (from a jar)
- 1 cucumber
- 15-20 Kalamata olives
- Large handful of mint
- Large handful of basil
Dressing ingredients:
- Juice of 2 lemons
- 4 tbsp olive oil
- 2 tsp dried oregano
- 1 tsp sea salt and some black pepper
- 3 cloves garlic minced
Instructions
- Mix all the dressing ingredients together in a large bowl. Remove half of the dressing and set aside.
- To marinate the tofu, chop into small cubes and put into the bowl with half the dressing. Mix well and let it sit for at least 30 mins.
- To make the quinoa, add to a pan with 2 cups (500ml) of cold water and bring to the boil. Cover and simmer for about 14-15 mins, until all the water is absorbed. Leave to cool slightly whilst the tofu is still marinating.
- Chop all the vegetables and add to a larger serving bowl. Add the quinoa, the marinated tofu and the chopped herbs. Pour over the remaining dressing.
Notes
- This recipe makes 3 large servings and the nutritional information is based on that. Depending on how hungry you are this could serve 4.
- If you would prefer to cook the tofu then just pan fry for a few minutes or put in the oven for 15 mins.
- I use ready-roasted jarred peppers for this recipe, but if you can’t find them or would prefer to roast your own do that.
- This is great for meal prep. It will keep in a sealed tub in the fridge for up to 4 days.
- I use mint and basil as my fresh herbs. Parsley would also work well. If you want a slightly less Mediterranean flavour, fresh coriander would be a nice substitute.
Nutrition
Calories: 665kcalCarbohydrates: 55gProtein: 26gFat: 38.6gSaturated Fat: 5.1gFiber: 8.2g
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