Quinoa Salad with Legumes, Olives and Smoked Tofu
Colourful, nourishing and full of flavour, this quinoa salad with legumes, olives and smoked tofu is perfect for a complete, balanced meal. Rich in plant-based protein and fibre, it's easy to prep ahead and just as good for lunch as it is as a side.
The ingredients
- 1 cup quinoa, dry
- 2 cups canned legumes, your choice; drained and rinsed
- 1 smoked tofu, 180 g block; cubed
- 2 cups spinach, chopped
- 1 cup cucumbers, chopped
- ½ cup celery, chopped
- ½ cup red cabbage, chopped
- ½ cup tomatoes, chopped
- ½ medium red onion, thinly sliced
- 1/3 cup olives, pitted and chopped
- 2 tbsp hemp hearts
- 1 tbsp dried basil
- 1 tbsp dried oregano
Maple Dijon dressing
- ½ lemon, juice
- 1 tbsp olive oil
- 2 tsp Dijon mustard
- 2 tsp maple syrup
- 2 tsp balsamic vinegar
- 1/3 tsp salt
- ¼ tsp black pepper
The method
- In a medium pot, bring 2 cups of water to a boil. Add the quinoa, cover and cook over low heat for about 15 minutes, or until the water is fully absorbed. Remove from heat and let cool slightly.
- In a small bowl, add the dressing ingredients and mix well. Set aside.
- In a large bowl, mix all the salad ingredients with the cooked quinoa. Pour in the dressing and mix well.
My tips
Refrigerate for up to 4 days.
Nutrition facts
Per serving, for reference only.
- 460Calories
- 17 gFat
- 54 gCarbs
- 11 gFibre
- 23 gProtein
Tofu contains all the essential amino acids, making it an excellent plant-based protein source for vegetarians and vegans.
Tofu contains isoflavones, plant compounds with antioxidant properties that may support hormonal balance.
This quinoa salad is rich in dietary fibre, which promotes healthy digestion by regulating bowel movements and preventing constipation. Fibre also helps maintain a balanced gut microbiome and increases satiety after meals.
