Greek Tofu Salad

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.

From EatingWell: July/August 1998, EatingWell Serves Two
Yield: 4 servings, 1 cup each
Active Time: 15
Total Time: 35

Ingredients

  1. 1/3 cup crumbled feta cheese
  2. 1/4 cup chopped red onion, or scallion
  3. 12 Kalamata olives, pitted and chopped
  4. 3 tablespoons lemon juice
  5. 1 tablespoon extra-virgin olive oil
  6. 1 1/2 teaspoons dried oregano
  7. 8 ounces firm tofu, drained and crumbled (1 cup)
  8. Salt & freshly ground pepper, to taste
  9. 1 ripe tomato, coarsely chopped
  10. 1 small cucumber, coarsely chopped
  11. 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: 152 calories; 11 g fat (2 g sat, 6 g mono); 5 mg cholesterol; 7 g carbohydrates; 8 g protein; 2 g fiber; 358 mg sodium; 286 mg potassium.

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

1/2 Carbohydrate Serving

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