Quinoa and Tofu Salad

ira

ira

Quinoa and Tofu Salad
Quinoa and Tofu Salad
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Quinoa and Tofu Salad

Quinoa and Tofu Salad

  • Author: Ido Ziv-li
  • Active Time: 25 min
  • Total Time: 35 min
  • Yield: 2 servings 1x
  • Category: Main dish

Description

This refreshing and nourishing quinoa and tofu salad is perfect for any occasion. It’s time to debunk the myths spread by salad haters out there! This recipe has got such yummy, fresh, delicate flavors. Not only is it tasty, but it will also leave you feeling so nourished and glowing as there’s a ton of nutrients in there. This is the perfect recipe for those times when you’re not feeling like a really heavy meal, although this salad is still nice and filling because of the chickpeas, quinoa, tofu, and seeds.

The recipe calls for chickpeas, but If you discover that there’s not a single chickpea in your cupboard, do not worry! Pretty much any canned legume will work well. Or if you simply like another legume more than chickpeas, definitely go for it! Cannellini, kidney, and black beans work really well for example.


Ingredients

Scale
  • 1 cup quinoa, rinsed in a fine-mesh colander (or 185 g)
  • 2 cups water (or 473 g)
  • 1 can chickpeas, rinsed and drained, or 1½ cups cooked chickpeas (or 230 g)
  • 10 oz tofu, diced (or 300 g)
  • 1½ cups baby spinach, roughly chopped (or 50 g
  • ½ cup fresh parsley, chopped (or 30 g)
  • ½ cup fresh cilantro, chopped (or 30 g), or add more parsley
  • ⅓ cup green onion leaves, chopped (or 35 g)
  • ¼ cup Kalamata olives, thinly sliced (or 60 g)
  • ⅓ cup pumpkin seeds, toasted (or 40 g)

For the Tahini dressing:

  • ¼ cup olive oil (or 53 g)
  • 4 tbsp lemon juice (or 57 g)
  • 2 tbsp tahini (or 30 g)
  • 1 large garlic clove, pressed or minced
  • ½ tsp fine sea salt
  • Freshly ground black pepper

Instructions

  1. Combine the quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, for about 15 minutes, reducing the heat as time goes on, to maintain a gentle simmer. Remove from the heat, cover, and let the quinoa rest for 5 minutes, which gives it time to fluff up.
  2. Meanwhile, roast the pumpkin seeds in a small skillet over medium heat, stirring frequently for about 5 minutes, until they become fragrant and start making little popping noises. Transfer them to a large serving bowl to cool for a few minutes (we’ll add more to the bowl in a minute).
  3. In a small bowl, combine the olive oil, 3 tablespoons lemon juice, tahini, garlic, salt and freshly ground black pepper. Taste, and add up to 1 more tablespoon of lemon juice, or more pepper, if necessary.
  4. Once the quinoa is ready to use, add it to the large bowl. Add the chickpeas, spinach, parsley, cilantro, green onion, tofu, and Kalamata olives. Drizzle the dressing over the salad, and toss to combine. Serve immediately, or let it cool and refrigerate for later. This salad keeps well in the refrigerator, covered, for up to 3 days.

Notes

Keywords: salad, quinoa, tofu, main dish, easy, quick

For more recipes and tips from experienced mentors and certified dietitians, join Challenge 22 for free!

More like this:

Easy Homemade Falafel

Delicious, crunchy falafels that make a herby plant-based snack that’s full of the iron and fiber of chickpeas.

We love to serve them in a pita bread with hummus, salad, pickles, cabbage, and a drizzle of tahini. Try with salsa for an extra kick!

Rainbow Bowl with Sunflower Butter Dressing

Trying to eat more veggies? It’s easy when they’re drizzled with dressing this delicious. A creamy 5-minute dressing that’s nourishing, whole foods, vegan, and makes everything you drizzle it with oh-so-delicious!

15-Minute Quesadillas

Spice up your week with 15-minute quesadillas – perfect as party food, to make with kids, or as an easy vegan dinner. Vegan quesadillas are simple, satisfying, and full of nourishing plant protein. A recipe that is fast, fun, and full of flavor!