Greek Tofu Salad

4.2 (22)
Greek Tofu Salad

This quick tofu salad is flavored with feta, onion, olives and lemon. Make it a meal: Spoon the salad into toasted whole-wheat pitas and add lettuce leaves.

Yield: 4 servings, 1 cup each
Active Time: 15
Total Time: 35

Ingredients

  • 1/3 cup crumbled feta cheese
  • 1/4 cup chopped red onion, or scallion
  • 12 Kalamata olives, pitted and chopped
  • 3 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 teaspoons dried oregano
  • 8 ounces firm tofu, drained and crumbled (1 cup)
  • Salt & freshly ground pepper, to taste
  • 1 ripe tomato, coarsely chopped
  • 1 small cucumber, coarsely chopped
  • 2 tablespoons chopped fresh parsley

Preparation

  1. Stir together feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl. Add tofu and mash together with a fork. Season with salt and pepper. Cover and refrigerate for 20 minutes.
  2. Add tomato, cucumber and parsley to tofu mixture. Adjust seasoning with salt and pepper.

Nutrition

Nutrition Per Serving

calories 152
fat 11 g (2 g sat, 6 g mono)
cholesterol 5 mg
carbohydrates 7 g
protein 8 g
fiber 2 g
sodium 358 mg
potassium 286 mg

Nutrition Bonus Vitamin C (25% daily value), Calcium (19% dv).

Carbohydrate Serving 1/2

Exchanges 1/2 vegetable, 1 fat, 1 medium-fat meat

From EatingWell July/August 1998, EatingWell Serves Two