Quinoa & Smoked Tofu Salad

Preparation

1. 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, 15-20 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.

Tips

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.

Per serving: 245 calories; 11 g fat (1 g saturated fat, 6 g mono unsaturated fat); 0 mg cholesterol; 29 g carbohydrates; 10 g protein; 5 g fiber; 374 mg sodium; 502 mg potassium; 0 g added sugar

Nutrition Bonus: Vitamin C (80% 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

Contributed by: EatingWell.com