Turkey & Quinoa Salad (Vegetarian Version: Substitute Tofu for Turkey)


30 Minute Meals, American, Autumn, Cooking Methods, Course, Cuisine, Dinner, Gluten-Free, Health and Diet, Low-Sugar, Lunch, Main Dish, Meals, One-Pot Meals, Recipes, Salad, Salad, Season, Spring, Stovetop, Summer, Type of Dish, Vegetarian, Winter
  • By Sarah Koszyk, MA, RDN on
  • September 8th, 2013

Turkey & Quinoa Salad (Vegetarian Version: Substitute Tofu for Turkey)
 
Prep time
Cook time
Total time
 
Quinoa is an amazing grain full of protein and fiber. You can make this a vegetarian salad by substituting the vegetable broth for chicken broth and substituting the turkey deli meat with tofu. This meal can be a delicious lunch or dinner. The fresh herbs bring a burst of flavor. The salad is super colorful and full of nutrients and vitamins. This recipe is similar to last week’s recipe of Barley Salad & Turkey Meatballs. It’s to show you all that you can use many vegetables, grains, and proteins to make an amazing dish! If you don’t have quinoa, try barley, brown rice, couscous. Your options are open!
Author:
Recipe type: Salad, Main Entree Salad
Cuisine: American
Serves: 8
Ingredients
  • 1 cup quinoa
  • 1 cup water
  • 1 cup chicken broth OR vegetable broth
  • 1 tomato, diced
  • 1 cucumber, peeled & diced
  • 1 red onion, diced
  • 2 celery stalks, diced
  • 1 red bell pepper, deseeded and diced
  • 8 Romaine lettuce leaves, chopped
  • ½ cup Italian flat-leaf parsley, finely chopped
  • ½ cup basil, finely chopped
  • ½ cup freshly grated Parmesan cheese
  • 8 oz sliced deli-meat Turkey, chopped or cubed OR ½ container Tofu, cut into cubes
  • ¼ cup Balsamic Vinegar
  • Salt & Pepper to taste
Instructions
  1. Combine water and broth in a small pot. Bring to a boil.
  2. Add 1 cup quinoa. Reduce heat to medium-low, cover and simmer for about 20 minutes.
  3. While that is cooking, finely dice red onion, cucumber, tomato, bell pepper, and celery and place in a large bowl.
  4. Add chopped lettuce, basil, and parsley to bowl. Chop deli meat into desired pieces, adding to the bowl along with the Parmesan, balsamic vinegar, and salt and pepper.
  5. Once quinoa is cooked, pour into a different bowl, allowing to cool before adding to the vegetable mixture. If desired, allow salad to cool in fridge before serving.
Nutrition Information
Serving size: 1 cup Calories: 160.24 Fat: 3.9 Saturated fat: 1.1 Carbohydrates: 21.3 Sugar: 4.8 Sodium: 438.0 Fiber: 4.2 Protein: 4.8 Cholesterol: 20

 

 

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