Quinoa Salad with Marinated Tofu

oh dear quinoa

Ok folks I have an easy, inexpensive, recipe for you that will get you raves at any holiday gathering.  Do not let the length of the post scare you away; this is one of the quickest easiest recipes in my arsenal.  Bonus!!!! You can tweak it with whatever veggies you have in your frig. Did I mention the Raves you will get??  Ok, I know I did but honey its true. Enjoy!

PS-Thanks to Jenny T. for introducing me to this recipe :>)


  • 2 cups water
  • 3/4 teaspoon salt, divided
  • 1 cup quinoa, rinsed well (see 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, (see Tip), 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


Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add Quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 minutes. Turn off the heat and push Quinoa to the back of the stove,let rest, lid on for 15 minutes. Spread the Quinoa on a baking sheet to cool for 20 minutes.

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.

TIPS & NOTES: Make Ahead Tip: Store in an airtight container in the refrigerator for up to 1 day, keeps pretty well for up to four days.

Quinoa is a delicately flavored, protein-rich grain. 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.

Precooked “baked tofu” is firmer than water-packed tofu and comes in a wide variety of flavors. You might also like flavored baked tofu on a sandwich or in a stir-fry.

NUTRITION: Per serving: 228 calories; 10 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 9 g protein; 4 g fiber; 376 mg sodium; 418 mg potassium. Nutrition Bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Magnesium (19% dv).

Marinated Tofu-Ingredients

  • I-16 oz. package Extra Firm Tofu, drained
  • ½ Cup Ponzu Sauce
  • 2 teaspoon ground pepper
  • 1 teaspoon grated fresh ginger
  • 1/4 teaspoon Srircha Sauce
  • 2 Tablespoons Olive Oil
  • 1 Tablespoon Sesame Seed Oil


Drain Tofu and Slice about ¼-1/2 inch thick (good way to measure, turn your index finger on its side that’s about the thickness you want. Unless of course you have monster hands :>) then go back to the 1/2 inch

Dry fry tofu in skillet over medium heat. Do Not coat pan. The purpose of the dry fry is to remove moisture allowing better absorption of marinate

Meanwhile mix all above ingredients for marinate, place in oblong can pan

Once tofu has lightly browned on both sides place in marinade and put in frig. For at least one hour.

Remove, cut in to cubes, set aside.

To Assemble Salad: Gently fold in Tofu, Bask in the Glory as everyone tells you how much they Love this recipe. Enjoy!

for more recipes and nutrition tips and coaching, please visit me at http://www.creativewellnesswithcarol.com


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