Salads > Salads for Special Diets > Vegetarian Salads (as main course) > Vegetarian Protein Salads (Beans, Tofu, Tempeh)

Mediterranean Quinoa Salad with Crispy Tofu

A vibrant and flavorful Mediterranean-inspired quinoa salad packed with crispy tofu, fresh vegetables, and a zesty lemon-herb dressing. This salad is a complete meal, offering a perfect balance of protein, fiber, and healthy fats.

Prep Time
20 minutes
Cook Time
25 minutes
Servings
4
Ingredients
  • 1 cup Quinoa
  • 1 block (14 oz), pressed Firm Tofu
  • 3 tablespoons Olive Oil
  • 2 tablespoons Lemon Juice
  • 1 teaspoon Dried Oregano
  • 2 cloves, minced Garlic
  • 1 cup, halved Cherry Tomatoes
  • 1/2 cup, diced Cucumber
  • 1/4 cup, thinly sliced Red Onion
  • 1/2 cup, pitted and halved Kalamata Olives
  • 1/4 cup, crumbled (optional, omit for vegan) Feta Cheese
  • 2 tablespoons, chopped Fresh Parsley
  • to taste Salt
  • to taste Black Pepper

Cooking the Quinoa

Step 1: Rinse the quinoa in a fine-mesh sieve under cold water. This removes the saponin coating, which can taste bitter. Step 2: Combine the rinsed quinoa and 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Step 3: Remove from heat and fluff with a fork. Let cool slightly.

Preparing the Tofu

Step 1: Press the tofu to remove excess water. This helps it crisp up nicely. Wrap the tofu in paper towels and place a heavy object (like a book or cast iron skillet) on top for at least 30 minutes. Step 2: Cut the pressed tofu into 1/2-inch cubes. Step 3: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the tofu cubes and cook, turning occasionally, until golden brown and crispy on all sides (about 10-12 minutes). Season with salt and pepper.

Making the Dressing

Step 1: In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, dried oregano, minced garlic, salt, and pepper.

Assembling the Salad

Step 1: In a large bowl, combine the cooked quinoa, crispy tofu, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese (if using), and fresh parsley. Step 2: Pour the dressing over the salad and toss gently to combine. Step 3: Serve immediately or chill for later.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 180kcal Protein: 8g Fat: 10g Carbohydrates: 15g Fiber: 3g

Other Considerations for Nutrition

For a gluten-free version, ensure the quinoa is certified gluten-free. For a vegan version, omit the feta cheese or use a vegan feta alternative.

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FAQ

  • Can I make this salad ahead of time?

    Yes, you can prepare the quinoa and tofu ahead of time and store them separately in the refrigerator. Assemble the salad just before serving to prevent the vegetables from getting soggy.
  • Can I use a different type of bean instead of tofu?

    Absolutely! Chickpeas or cannellini beans would be a great substitute. You can roast them with spices for added flavor.
  • How long does this salad last in the refrigerator?

    The salad will last for up to 3 days in the refrigerator, stored in an airtight container.