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Mediterranean Tofu Salad

Raquel 0 Comments

This salad is quick, fresh, and delicious! Have lunch on the Mediterranean, relax, enjoy, make it last!

Votes: 0
Rating: 0
You:
Rate this recipe!
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Course Entree
Cuisine Mediterranean
Total Time < 25 minutes
Dietary Vegetarian
Occasion 4th of July, Gameday, Picnic
Preperation No Cook
Taste/Mood/Other Cold, Easy, Savory, Simple Gourmet, Sophisticated, Spice
Servings
servings
Prep Time 10 minutes
Cook Time 15 minutes
Course Entree
Cuisine Mediterranean
Total Time < 25 minutes
Dietary Vegetarian
Occasion 4th of July, Gameday, Picnic
Preperation No Cook
Taste/Mood/Other Cold, Easy, Savory, Simple Gourmet, Sophisticated, Spice
Servings
servings
Prep Time 10 minutes
Cook Time 15 minutes
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Ingredients
  • 8 ounce(s) Cherry Tomatoes rinsed, raw
  • 12 ounce(s) Cucumber or 1 whole, peeled
  • 4 ounce(s) Crumbled Feta Cheese fat free
  • 1.25 ounce(s) Black Olives 1/3 cup
  • 1 teaspoon(s) Dried Oregano Ground
  • 1/2 teaspoon(s) Black Pepper
  • 48 ounce(s) Romaine Lettuce or 3 heads, or iceberg, shredded
  • 2 tablespoon(s) Extra Virgin Olive Oil or 1 ounce
  • 3 Garlic Cloves raw
  • 1 teaspoon(s) Dried Thyme
  • 3 lemons medium, fresh, juiced, about 7 tablespoons
  • 14 ounce(s) Firm Tofu
Instructions
  1. In a blender, combine lemon zest, garlic, oregano, thyme, olive oil and black pepper. Blend for 1-2 minutes, set aside.
  2. In a large mixing bowl, combine salad ingredients and top with cubed tofu.
  3. Drizzle dressing on top and toss. Divide into individual portions and enjoy.
Nutritional Information
Nutrition Facts
Mediterranean Tofu Salad
Amount Per Serving (331g)
Calories 211 Calories from Fat 104
% Daily Value*
Total Fat 11.6g 18%
Saturated Fat 1.4g 7%
Trans Fat .3g
Cholesterol 2.8mg 1%
Sodium 379.9mg 16%
Potassium 17mg 0%
Total Carbohydrates 10.3g 3%
Dietary Fiber 5.4g 22%
Sugars 3.8g
Protein 16g 32%
Calcium 216.7%
Iron 2.7%
* Percent Daily Values are based on a 2000 calorie diet.
CURA is not a medical organization. We do not provide medical advice, diagnose medical conditions, prescribe medical treatment, practice medical nutrition therapy, or offer visitors or members healthcare services. Please consult your physician of any changes to your diet, exercise, or lifestyle. Read More
Back to Main Recipe Library

Mediterranean Tofu Salad

Raquel 0 Comments

This salad is quick, fresh, and delicious! Have lunch on the Mediterranean, relax, enjoy, make it last!

Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Course Entree
Cuisine Mediterranean
Total Time < 25 minutes
Dietary Vegetarian
Occasion 4th of July, Gameday, Picnic
Preperation No Cook
Taste/Mood/Other Cold, Easy, Savory, Simple Gourmet, Sophisticated, Spice
Servings
servings
Prep Time 10 minutes
Cook Time 15 minutes
Course Entree
Cuisine Mediterranean
Total Time < 25 minutes
Dietary Vegetarian
Occasion 4th of July, Gameday, Picnic
Preperation No Cook
Taste/Mood/Other Cold, Easy, Savory, Simple Gourmet, Sophisticated, Spice
Servings
servings
Prep Time 10 minutes
Cook Time 15 minutes
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Ingredients
  • 8 ounce(s) Cherry Tomatoes rinsed, raw
  • 12 ounce(s) Cucumber or 1 whole, peeled
  • 4 ounce(s) Crumbled Feta Cheese fat free
  • 1.25 ounce(s) Black Olives 1/3 cup
  • 1 teaspoon(s) Dried Oregano Ground
  • 1/2 teaspoon(s) Black Pepper
  • 48 ounce(s) Romaine Lettuce or 3 heads, or iceberg, shredded
  • 2 tablespoon(s) Extra Virgin Olive Oil or 1 ounce
  • 3 Garlic Cloves raw
  • 1 teaspoon(s) Dried Thyme
  • 3 lemons medium, fresh, juiced, about 7 tablespoons
  • 14 ounce(s) Firm Tofu
Instructions
  1. In a blender, combine lemon zest, garlic, oregano, thyme, olive oil and black pepper. Blend for 1-2 minutes, set aside.
  2. In a large mixing bowl, combine salad ingredients and top with cubed tofu.
  3. Drizzle dressing on top and toss. Divide into individual portions and enjoy.
Nutritional Information

Nutrition Facts
Mediterranean Tofu Salad
Amount Per Serving (331g)
Calories 211 Calories from Fat 104
% Daily Value*
Total Fat 11.6g 18%
Saturated Fat 1.4g 7%
Trans Fat .3g
Cholesterol 2.8mg 1%
Sodium 379.9mg 16%
Potassium 17mg 0%
Total Carbohydrates 10.3g 3%
Dietary Fiber 5.4g 22%
Sugars 3.8g
Protein 16g 32%
Calcium 216.7%
Iron 2.7%
* Percent Daily Values are based on a 2000 calorie diet.

CURA is not a medical organization. We do not provide medical advice, diagnose medical conditions, prescribe medical treatment, practice medical nutrition therapy, or offer visitors or members healthcare services. Please consult your physician of any changes to your diet, exercise, or lifestyle. Read More