Mediterranean Tofu Pasta Salad

Vegetarian
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Mediterranean Tofu Pasta Salad

A mediterranean and plant-based spin on classic pasta salad. Delicious, fresh, and packed with plant-based protein!
Course Vegetarian
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 6 servings

Ingredients

  • 324 g Extra firm tofu (1 block pressed and dried)
  • 16 oz Dried fusilli or farfalle pasta
  • 1/2 cup Red onion (Diced)
  • 301 g Cucumber (1 medium, diced)
  • 12 oz Cherry tomatoes (Halved)
  • 1/2 cup Kalamata olives (Sliced)
  • 1/3 cup Chickpeas (Drained and rinsed)
  • 14 oz Artichoke hearts (1 can rinsed and quartered if large)
  • 1/4 cup Fresh basil (Chopped)
  • 1/4 cup Crumbled feta (Upon serving)

For the Dressing:

  • 1/3 cup Extra virgin olive oil
  • 1/4 cup Red wine vinegar
  • 2 1/2 tbsp Fresh lemon juice
  • 1 1/2 tbsp Mustard
  • 1 1/2 tsp Pure maple syrup
  • 2 1/2 tsp Dried oregano
  • 1 tsp Garlic powder
  • 1/2 tsp Onion powder
  • 1 tsp Sea salt
  • 1/2 tsp Black pepper
US Customary - Metric

Instructions

  • Preheat oven to 400 degrees. Set aside baking sheet lined with aluminum foil with sprayed with nonstick cooking spray. Take tofu out of package and set between two large stacks of paper towels and place heavy object such as a book atop tofu. Or alternatively, use a Tofu Press. Let sit for 5-10 minutes to get as dry as possible
  • While oven is preheating, heat pot of water to boiling, and start cooking pasta according to package directions
  • While pasta cooks, chop and prepare remaining ingredients and start the tofu
  • Once tofu is pressed, cut into bite-sized pieces, and season with salt, pepper, & garlic powder to taste. Bake in oven for 35-40 minutes until crispy and brown on edges. Remove from oven and let cool
  • Add all ingredients for the dressing to a medium bowl and whisk until blended. Set aside
  • Once all ingredients are cooked, add pasta and chopped veggies to a large bowl. Add in tofu, dressing, and mix well until combined. Sprinkle with fresh basil and feta upon serving. Enjoy! Serves 6

Notes

Nutrition Facts
Mediterranean Tofu Pasta Salad
Amount Per Serving (475 grams)
Calories 516 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
Cholesterol 6mg2%
Sodium 975mg42%
Potassium 542mg15%
Carbohydrates 71g24%
Fiber 6g25%
Sugar 8g9%
Protein 18g36%
Vitamin A 458IU9%
Vitamin C 18mg22%
Calcium 113mg11%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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