Tabouli Salad
Chopped Tabouli Salad combines Tabbouli, a parsley salad, and a chopped salad with tangy grilled tofu. Every bite is like an explosion of flavor in your mouth.
Servings: 6 servings
Calories: 272kcal
Ingredients
Tofu/Marinade
- 14 ounces extra-firm tofu pressed and drained
- 1 cup unflavored plain vegan yogurt (I used Kite Hill)
- 2 lemons juiced; 1 of the lemons zested
- 8 cloves garlic minced
- 1 ½ Tablespoons Italian Seasoning
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon paprika
- 2 teaspoons sea salt
- 2 teaspoons pepper
- ½ cup fresh parsley chopped
Salad
- 1 head Romaine lettuce chopped
- 1 red bell pepper diced
- 1 cucumber diced
- 1 red onion diced
- 1 ½ cups fresh parsley chopped
- ½ cup mint chopped
- 6 Roma tomatoes diced
- 1 cup corn kernels fresh or frozen, cooked
- ⅓ cup raisins
- ½ cup toasted pine nuts
Lemon Vinaigrette
- 1 large lemon juiced and zested (yield ⅓ cup)
- ½ cup water
- 1 Tablespoon dijon mustard
- 2 cloves garlic minced
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 teaspoons maple syrup
Instructions
Preparing the Tofu
- Drain and press tofu using a tofu press.
- Cut tofu into 4 different slabs.
- Prepare marinade by blending all the ingredients in a except for the parsley.
- Once blended, add the chopped parsley and stir.
- Add a small amount of marinade in a refrigerator-safe container, then tofu, and more marinade.
- Cover and refrigerate overnight or for at least 3 hours.
- I rotate the container in the refrigerator whenever I go into the refrigerator.
Grilled Tofu
- Preheat the grill to 400 degrees.
- Wait until the grill is hot.
- Then, place pieces of the tofu directly on the grill.
- Cook for 4 minutes and rotate 4 times (16 total minutes).
- Return the tofu to the container with the extra marinade.
- Allow cooling before cutting into cubes.
- Tofu can be eaten warmly or returned to the refrigerator until ready to use.
- Tofu can be grilled ahead of time and will last for 7 days refrigerated.
Baked Tofu
- Follow the exact directions for marinating, but cut the tofu into cubes.
- Preheat the oven to 350.
- Place tofu pieces on a parchment paper-lined baking sheet.
- Cook for 30 minutes, flipping the tofu half way through cooking.
Air Frying
- Cut the tofu into cubes and marinate overnight.
- Dip the marinated tofu on each side with cornstarch.
- Preheat the air fryer to 370 degrees.
- Place tofu pieces in a single layer in the air fryer pan.
- Cook for 15 minutes until crunchy.
- If batch cooking, cook remaining batches.
Toasted Pine Nuts
- Toss nuts around every 30 minutes or so until toasted.
- Observe as they cook quickly.
- Remove from heat.
Dressing
- Combine in a high-speed blender
- Blend until smooth.
- Do not dress the salad until serving.
Preparing the Salad
- Cut and prepare vegetables and add to a large bowl.
- Toss greens and vegetables.
- Place salad in individual bowls.
- Add grilled tofu/
- Serve the dressing on the side or toss salads individually.
- Add toasted pine nuts on top of each salad..
- If meal prepping, keep dressing on the side until ready to eat.
Notes
- Press the tofu before marinating overnight so the marinade absorbs into the tofu.
- Marinate the tofu overnight for the best flavor.
- I also like to add the tofu back into the marinade after it cooks for additional flavor.
- Use a vegetable chopper to chop the vegetables small and bite-sized. It also saves a lot of time.
- Add quinoa or bulgar for additional protein.
- Allow the tofu to cool before adding it to the salad.
- Add chickpeas for additional crunch and protein.
Nutrition
Serving: 6g | Calories: 272kcal | Carbohydrates: 38g | Protein: 13g | Fat: 1g | Polyunsaturated Fat: 1g | Sodium: 298mg | Potassium: 1064mg | Fiber: 9g | Sugar: 13g | Vitamin A: 12034IU | Vitamin C: 105mg | Calcium: 212mg | Iron: 6mg