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Tofu, Quinoa And Garden Vegetable Salad

by Carolyn Hopping (follow)
Easy (2690)      Healthy (1764)      Vegetarian (1410)      Vegan (683)      Quinoa (65)      Tofu (64)      Salads (39)     
This delicious salad is a healthy one-pot meal that the whole family will enjoy. The tofu and quinoa provide a filling and hearty base for the dish and perfectly complement the combination of fresh garden vegetables. An extremely versatile recipe, this salad is great either as a light evening meal during the hot summer months, or a side-dish for a more elaborate dinner menu.



healthy salad


Like most salads, the ingredients that I’ve used in this recipe can be interchanged with others that are more easily available or affordable where you live. Similarly, amounts can also be altered according to taste preferences and whatever happens to be in season

Preparation Time: 30 minutes
Cooking Time: 15 minutes
Makes: 4 servings

Ingredients
500g pack of tofu
½ cup quinoa
¼ cup olive oil
2 large tomatoes or a 250g punnet of cherry / grape tomatoes
1 medium lettuce
1 large avocado
Small bunch of parsley
¼ cup apple cider vinegar
Juice from 1 large lemon
2 tablespoons yoghurt
1 tablespoon soya sauce
Salt (to taste)
Pepper (to taste)

Method
Chop the tofu into bite-size pieces, approximately 2cm by 1cm in size.



healthy salad


Pour the olive oil into a medium-sized wok and place on a moderately hot flame. When the oil is hot, tip the chopped tofu into the wok and allow to sauté, stirring the pieces regularly so they don’t burn. When the tofu pieces are lightly brown the wok can be removed from the heat, and they can be placed in a colander so any excess oil can drain.



healthy salad


While the tofu is sautéing, rinse the quinoa with a sieve and place in a saucepan with 2 cups of boiling water. Stir regularly for five minutes and then turn the flame down so the water is simmering. After 10 -15 minutes most of the water will have evaporated and the quinoa should be tender. Remove the pot from the flame, strain the quinoa and allow it to cool for about 5 – 10 minutes.



healthy salad




quinoa salad


After washing the lettuce, tomatoes, parsley and avocado, chop them into bite-size pieces and place into a large bowl.



quinoa salad


While the tofu and quinoa are cooling, you can start preparing the salad dressing. In a small bowl combine the apple cider vinegar, yoghurt and soya sauce with the juice of a large lemon. Whisk or stir it thoroughly so these items are effectively combined.

When the tofu and quinoa have cooled down slightly they can be combined with the chopped vegetables. The salad dressing can then be added, along with salt and pepper to taste.



quinoa salad




quinoa salad


Categories
#Easy
#Salads
#Healthy
#Vegetarian
#Vegan
#Tofu
#Quinoa
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