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 oldest evidence for soup is from 6,000 B.C. and calls for hippopotamus and sparrow meat.

Food Joke

Wu`s Coffee Abraham Grossman, the rich young bachelor, is entertaining a gorgeous woman, Gloria, with dinner in his penthouse. As his Chinese servant pours the coffee, Gloria asks, "Wu, how do you make such delicious coffee?" "Me take plenty boiled water," explains Wu, "and stir in coffee, velly, velly slow." "Yes," says Gloria, "but it is so clear. How do you strain it so cleverly?" "Me take master’s silk socks..." begins Wu. "What!" shouts Grossman. "You take my best silk socks to strain the coffee?" "Oh, no, master," replies Wu. "Me never take master’s clean socks."

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