Greek Salad with Tofu
Tofu boosts the protein in this Greek salad, making it substantial enough for a whole meal. But this dish would also be a perfect addition to a mezze, a Middle Eastern meal of “small dishes”; serve it with warmed, whole-wheat pitas, store-bought hummus, stuffed grape leaves, tzatziki (cucumber sauce) and your favorite olives.
From EatingWell: July/August 1998, EatingWell Serves Two
Yield: 2 servings, about 1 cup each
Active Time: 30 minutes
Total Time: 30 minutes
- 3 tablespoons crumbled feta cheese
- 2 tablespoons chopped red onion, or scallion
- 6 Kalamata olives, (see Tip), pitted and chopped
- 1 1/2 tablespoons lemon juice
- 1 1/2 teaspoons extra-virgin olive oil
- 3/4 teaspoon dried oregano
- 1/2 cup drained and crumbled firm tofu
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 1 small tomato, coarsely chopped
- 1/2 small cucumber, coarsely chopped
- 1 tablespoon chopped fresh parsley
- Combine feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash with a fork. Season with salt and pepper. Cover and refrigerate for 10 minutes.
- Add tomato, cucumber and parsley to the tofu mixture and stir to combine.
- Tip: Small amounts of olives can be purchased from bulk bins and salad bars.
Nutrition Per serving:
164 calories; 12 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 8 g protein; 2 g fiber; 499 mg sodium; 296 mg potassium.
Nutrition Bonus: Vitamin C (35% daily value), Calcium (20% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 medium-fat meat, 1 1/2 fat