Quinoa & Smoked Tofu Salad

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Quinoa & Smoked Tofu Salad

2 cups water

3/4 teaspoon salt, divided

1 cup quinoa, rinsed well (see Shopping Tip)

1/4 cup lemon juice

3 tablespoons extra-virgin olive oil

2 small cloves garlic, minced

1/4 teaspoon freshly ground pepper

1 6- or 8-ounce package baked smoked tofu, diced

1 small yellow bell pepper, diced

1 cup grape tomatoes, halved

1 cup diced cucumber

1/2 cup chopped fresh parsley

1/2 cup chopped fresh mint

 

 

 

 

 

1. Bring water and 1/2 teaspoon salt to a boil in a

medium saucepan. Add rinsed quinoa and return to a

boil. Reduce to a simmer, cover and cook until the

water has been absorbed, 15 to 20 minutes. Spread the

quinoa on a baking sheet to cool for 10 minutes.

2. Meanwhile, whisk lemon juice, oil, garlic, the

remaining 1/4 teaspoon salt and pepper in a large

bowl. Add the cooled quinoa, tofu, bell pepper,

tomatoes, cucumber, parsley and mint; toss well to

combine.

Refrigerate for up to 1 day.

 

Makes 6 servings, about 1 1/3 cups each

 

Source: EatingWell, July/August 2007

Formatted by Chupa Babi: 08.15.07

 

Per serving: 230 calories; 10 g fat (1 g sat, 6 g

mono); 0 mg cholesterol; 27 g carbohydrate; 9 g

protein; 4 g fiber; 377 mg sodium; 431 mg potassium.

 

Nutrition bonus: Vitamin C (100% daily value), Iron

(25% dv), Vitamin A (20% dv), Magnesium (19% dv).

 

2 Carbohydrate Servings

 

Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 fat

 

Shopping Tip: Quinoa is a delicately flavored,

protein-rich grain that was a staple in the ancient

Incas? diet. Rinsing removes any residue of saponin,

quinoa?s natural, bitter protective covering. Find it

in natural-foods stores and the natural-foods sections

of many supermarkets.

 

ChupaNote: used 1 teaspoon red pepper, instead of 1/4

t. Used 1 T. roasted minced prepared garlic, instead

of 2 cloves. Used 1 cup diced red/yellow/orange bell

peppers, insead of 1 small yellow pepper. Also added

1/4 cup minced sweet onion.

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