Greek Salad with Herbed Tofu Feta 2

This Greek Salad with Tofu Feta is a delicious, healthy and humane option for a plant-based lifestyle.

The day I was reading through my VegNews magazine I happened to be relaxing on a sunny day, kicking back in a lawn chair, clad in bathing suit and floppy hat when I came across the recipe for tofu feta.  It sounded so intriguing that I got up and made it right then. Little did I know, the tofu I had in my fridge happened to be the pre-cubed version – what a time savings!
I threw it together and have been eating it on a whole variety of dishes; anywhere you would put feta cheese. The extra firm tofu and salty brine are really satisfying when eaten along with Greek dishes. It’s not real feta, mind you, but it’s a great vegan sub if you have cut out cheese. In addition, there are tons of benefits to eating organic, non-GMO soy in moderation. They have lots of the 9 essential amino acids, lots of lean protein and calcium.
As for the salad, I mixed an oil free version for my friend Suzanne at work to try as well since she is an oil free vegan. The sun ripe tomatoes and cool cucumbers were perfect with just a squeeze of lemon, salt and pepper; I didn’t even miss the oil. 
Greek Salad with Herbed Tofu Feta
Inspired by Veg News Herbed Feta and Classic Greek Salad
Serves 4
Vegan, Gluten Free
Tofu Feta
1 16oz package organic, extra firm, cubed tofu (or you can buy the block and cut it into 1/2 inch cubes)
2 cups water
1/4 cup fresh lemon juice
3 tsp sea salt
1 1/2 Tbsp Italian seasoning blend (with basil and oregano) 
Raw Tomato Salad
2 fresh tomatoes, chopped
1 large cucumber, chopped
1/4 red onion, sliced
Handful parsley, chopped 
1/4 cup fresh lemon juice
2 tsp agave nectar
1/2 tsp sea salt
1/4 tsp fresh ground pepper
(2 Tbsp olive oil optional) 
1. Heat all ingredients for feta in a saucepan heated over low heat; simmer about 30 minutes.  Cool and refrigerate overnight.  The longer you keep it in the fridge marinating the better it gets!
2. Toss the salad mixture in a large bowl.
3. Whisk the dressing ingredients in a small bowl.
4. Drain the feta and add to salad bowl, pour dressing over evenly and toss mixture gently.
*Alternatively you can mix the salad and dressing and simply add the desired amount of feta on top. 
Salad Nutrition Facts
4 Servings
Amount Per Serving

Calories 37.9
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 302.7 mg
Potassium 342.0 mg
Total Carbohydrate 8.4 g
Dietary Fiber 1.9 g
Sugars 1.3 g
Protein 1.5 g

Vitamin A 20.9 % 
Vitamin B-12 0.0 %
Vitamin B-6 5.8 %
Vitamin C 30.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 2.2 %
Copper 5.1 %
Folate 7.6 %
Iron 4.8 %
Magnesium 5.2 %
Manganese 8.4 %
Niacin 4.0 %
Pantothenic Acid 3.8 %
Phosphorus 4.1 %
Riboflavin 3.8 %
Selenium 0.6 %
Thiamin 5.2 %
Zinc 1.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tofu Feta Nutrition Facts
4 Servings (Or you may get more depending on how much “feta” you want.)
Amount Per Serving

Calories 116.8
Total Fat 7.1 g
Saturated Fat 1.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 1,755.8 mg (sodium will actually be lower since you are draining the liquid but in creating the recipe in the builder I had to include the entire amount of salt)
Potassium 189.5 mg
Total Carbohydrate 4.9 g
Dietary Fiber 0.6 g
Sugars 1.3 g
Protein 12.0 g
Vitamin A 0.3 %
Vitamin B-12 0.0 %
Vitamin B-6 3.2 %
Vitamin C 24.3 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 12.0 %
Copper 10.9 %
Folate 8.4 %
Iron 10.9 %
Magnesium 20.7 %
Manganese 54.2 %
Niacin 2.1 %
Pantothenic Acid 1.0 %
Phosphorus 18.6 %
Riboflavin 3.0 %
Selenium 18.3 %
Thiamin 4.3 %
Zinc 8.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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About DHCooks

Dawn Hutchins is a health & wellness entrepreneur that specializes in helping busy moms kick processed food addiction, such as sugar and food dyes, to the curb.

She’s a published author, wife, and mother of one sweet little girl. When she’s not crusading for the advancement of plant-based nutrition, she’s camping, stretching in yoga and paddle boarding on her SUP.

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