Mediterranean Tofu Feta Salad
This vibrant Mediterranean Tofu Feta Salad is a refreshing and nutritious dish that brings together the crispness of fresh vegetables, the creaminess of soft tofu, and the tangy flavor of feta cheese. Bursting with colors and Mediterranean-inspired flavors, this salad is perfect for a healthy lunch or a refreshing snack. Packed with protein from the tofu and healthy fats from the olives and olive oil, it makes for a well-rounded meal that can be enjoyed on its own or paired with pita bread or grilled vegetables. Ideal for sharing at summer picnics, gatherings, or simply indulging at home, this recipe is as delicious as it is easy to prepare.
N/A
Servings
N/A
Calories
15
Ingredients
Ingredients
English cucumber
1 (unpeeled & cubed (1/2 inch cubes))
medium tomatoes
2 (cubed)
green sweet pepper
1 (cubed)
red onion
1 (chopped finely)
parsley
1/2 cup (chopped)
feta cheese
2 cups (save some to garnish the salads)
black olives
1 cup (pitted & sliced)
sunrise soft tofu
1 package (drained and crumbled)
red wine vinegar
1/4 cup
olive oil
1/3 cup
garlic
2 cloves (minced)
dried oregano
1 teaspoon
dried basil
1 teaspoon
sugar
1/2 teaspoon
salt & pepper
to taste
Instructions
1
Begin by preparing the dressing: In a food processor, combine the red wine vinegar, olive oil, garlic, dried oregano, dried basil, sugar, salt, and pepper. Blend until the mixture is smooth and well combined.
2
In a large mixing bowl, combine the cubed cucumber, tomatoes, green sweet pepper, chopped red onion, chopped parsley, feta cheese, and sliced black olives. Gently toss together to incorporate all the ingredients evenly.
3
Drizzle the prepared dressing over the vegetable mixture and toss gently until all the ingredients are well coated in the dressing.
4
Transfer the salad to a serving dish and garnish with any remaining feta cheese on top.
5
Cover and refrigerate the salad for at least 30 minutes to allow the flavors to meld together; serve chilled.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Tofu Feta Salad?
It is a refreshing and nutritious salad that combines fresh vegetables, creamy soft tofu, and tangy feta cheese with a Mediterranean-inspired dressing.
What are the main ingredients for the dressing?
The dressing is made from red wine vinegar, olive oil, garlic, dried oregano, dried basil, sugar, salt, and pepper.
What type of tofu should I use for this recipe?
The recipe calls for one package of sunrise soft tofu, drained and crumbled.
How should the English cucumber be prepared?
The English cucumber should be unpeeled and cut into half-inch cubes.
What vegetables are included in the salad?
The salad includes English cucumber, medium tomatoes, green sweet pepper, and red onion.
How do I prepare the salad dressing?
Combine the dressing ingredients in a food processor and blend until the mixture is smooth and well combined.
How long should the salad be refrigerated before serving?
The salad should be covered and refrigerated for at least 30 minutes to allow the flavors to meld together.
Is this recipe suitable for a healthy lunch?
Yes, it is a well-rounded meal packed with protein from tofu and healthy fats from olives and olive oil.
What kind of olives are used in this recipe?
The recipe uses one cup of pitted and sliced black olives.
Can I add garnish to the salad?
Yes, you should garnish the salad with a portion of the feta cheese before serving.
How many tomatoes are needed?
You will need two medium tomatoes, cubed.
What kind of onion is recommended?
One finely chopped red onion is recommended for this salad.
Does the dressing contain sugar?
Yes, the dressing includes half a teaspoon of sugar.
What herbs are used in the Mediterranean Tofu Feta Salad?
The recipe uses dried oregano, dried basil, and fresh chopped parsley.
How much feta cheese is required?
The recipe requires two cups of feta cheese, some of which is saved for garnish.
What type of vinegar is best for the dressing?
One-fourth cup of red wine vinegar is used to give the dressing its tangy flavor.
How is the green sweet pepper prepared?
The green sweet pepper should be cubed before adding it to the mixing bowl.
What is the serving suggestion for this salad?
It can be enjoyed on its own or paired with pita bread or grilled vegetables.
Is this recipe easy to prepare?
Yes, it is described as a quick and easy recipe that is as delicious as it is simple to make.
How much olive oil is in the dressing?
The dressing uses one-third cup of olive oil.
What is the primary protein source in this salad?
The primary protein source is the crumbled sunrise soft tofu.
Should the garlic be minced?
Yes, the recipe calls for two cloves of minced garlic for the dressing.
How much parsley is added to the mixture?
Half a cup of chopped parsley is mixed into the salad.
Is the salad served warm or cold?
The salad is served chilled.
How many ingredients are in this recipe in total?
There are 15 ingredients listed for this Mediterranean Tofu Feta Salad.
What makes this salad 'Mediterranean'?
The combination of feta, olives, oregano, basil, and olive oil gives it a traditional Mediterranean flavor profile.
Can this salad be served at gatherings?
Yes, it is ideal for summer picnics, gatherings, or as a refreshing snack at home.
Is the tofu cooked or raw in this recipe?
The tofu is drained and crumbled, then added directly to the salad without cooking.
What type of seasoning is used?
The salad is seasoned with salt and pepper to taste.
Is there a specific way to toss the ingredients?
The recipe suggests gently tossing the ingredients together to ensure they are evenly incorporated and coated in dressing.