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Greek Salad with Tofu
From EatingWell.com
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.
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Nutritional Information
(per serving)
| Calories | 164 |
| Total Fat | 12g |
| Saturated Fat | 3g |
| Cholesterol | 13mg |
| Sodium | 499mg |
| Total Carbohydrate | 8g |
| Dietary Fiber | 2g |
| Sugars | -- |
| Protein | 8g |
| Calcium | -- |
Yields: Makes 2 servings, about 1 cup each
Total Time:
Prep Time:
Ingredients
| U.S. | Metric | Conversion chart |
- 3 tablespoon(s) crumbled feta cheese
- 2 tablespoon(s) chopped red onion or scallion
- 6 Kalamata olives (see Tip), pitted and chopped
- 1.5 tablespoon(s) lemon juice
- 1.5 teaspoon(s) extra-virgin olive oil
- 0.75 teaspoon(s) dried oregano
- 0.5 cup(s) drained and crumbled firm tofu
- 0.125 teaspoon(s) salt
- 0.125 teaspoon(s) freshly ground pepper
- 1 small tomato, coarsely chopped
- 0.5 small cucumber, coarsely chopped
- 1 tablespoon(s) chopped fresh parsley
Directions
- 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.
Tips & Techniques
Tip: Small amounts of olives can be purchased from bulk bins and salad bars.
Carb Servings: 1 vegetable, 1 medium-fat meat, 1 1/2 fat Carbohydrate Servings: 1/2 Nutrition Bonus: Vitamin C (35% daily value), Calcium (20% dv).
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