Greek Tofu Salad

Greek Tofu Salad requires approximately 35 minutes from start to finish. For $1.31 per serving, this recipe covers 8% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 153 calories, 8g of protein, and 11g of fat each. This recipe from Eating Well has 65 fans. It works well as an affordable salad. Head to the store and pick up cucumber, feta cheese, oregano, and a few other things to make it today. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. This recipe is typical of Mediterranean cuisine. All things considered, we decided this recipe deserves a spoonacular score of 61%. This score is solid. Try Greek Salad with Tofu, Chickpea Tofu Salad (Burmese Salad with Shan Tofu), and Greek Baked Tofu with Red Onion, Mustard, and Dill for similar recipes.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 small cucumber, coarsely chopped

1/3 cup crumbled feta cheese

2 tablespoons chopped fresh parsley

12 Kalamata olives, pitted and chopped

3 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1 1/2 teaspoons dried oregano

1/4 cup chopped red onion, or scallion

Salt & freshly ground pepper, to taste

8 ounces firm tofu, drained and crumbled (1 cup)

1 ripe tomato, coarsely chopped

Equipment:

bowl

Cooking instruction summary:

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.Add tomato, cucumber and parsley to tofu mixture. Adjust seasoning with salt and pepper.

 

Step by step:


1. Stir together feta, onion (or scallion), olives, lemon juice, oil and oregano in a medium bowl.

2. Add tofu and mash together with a fork. Season with salt and pepper. Cover and refrigerate for 20 minutes.

3. Add tomato, cucumber and parsley to tofu mixture. Adjust seasoning with salt and pepper.


Nutrition Information:

Quickview
152k Calories
8g Protein
10g Total Fat
6g Carbs
10% Health Score
Limit These
Calories
152k
8%

Fat
10g
17%

  Saturated Fat
2g
18%

Carbohydrates
6g
2%

  Sugar
2g
3%

Cholesterol
11mg
4%

Sodium
526mg
23%

Get Enough Of These
Protein
8g
16%

Vitamin K
45µg
43%

Calcium
171mg
17%

Vitamin C
13mg
16%

Vitamin A
566IU
11%

Vitamin E
1mg
9%

Fiber
2g
9%

Iron
1mg
8%

Vitamin B2
0.13mg
8%

Phosphorus
64mg
6%

Vitamin B6
0.13mg
6%

Manganese
0.12mg
6%

Folate
23µg
6%

Potassium
186mg
5%

Magnesium
16mg
4%

Copper
0.08mg
4%

Vitamin B1
0.06mg
4%

Zinc
0.55mg
4%

Vitamin B12
0.21µg
4%

Selenium
2µg
3%

Vitamin B5
0.29mg
3%

Vitamin B3
0.43mg
2%

covered percent of daily need
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Food Trivia

The largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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