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

Turkey & Quinoa Salad (Vegetarian Version: Substitute Tofu for Turkey)
Turkey & Quinoa Salad (Vegetarian Version: Substitute Tofu for Turkey)
  • prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    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!

    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

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 282 % Daily Value *
    • Total Fat: 16 g 24.04%
    • Saturated Fat: 3 g 13.46%
    • Trans Fat: 0 g %
    • Cholesterol: 11 mg 3.54%
    • Sodium: 419 mg 17.46%
    • Calcium: 117 mg 11.65%
    • Potassium: 357 mg 10.21%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.42%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 29 g %
    • Dietary Fiber: 4 g 17.12%
    • Sugar: 6 g
    • Protein: 8 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 72.02%
    • Vitamin C 147.48%
    • Vitamin D 0.66%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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