This is unique tabouli salad Combines a chopped salad with tabouli, a parsley salad, and tangy grilled tofu. Every bite is like an explosion of flavors in your mouth. You will love this tabouli salad recipe.
I love tabouli and I love cobbed salads, so I combined my two favorites to make a fantastic one.Since going plant-based, salads have become a staple in my healthy eating plan. I try to include a big salad at least once a day, if not more. To stay consistent with my nutritional goals, I make a variety of salads so I don’t get bored. Chopped tabouli salad, for example, is one of my favorite salads!
Jump:
Although I make a lot of Mediterranean salad recipes, each is different in the combination of ingredients, as well as, the dressings. My Mediterranean Couscous Salad, for example, has a couscous base and is topped with tomatoes, Kalamata olives, cucumbers, and red onions. On the other hand, my Quinoa Greek Salad with OMG Dressing is a combination of greens, quinoa, beets and other Mediterranean flavors. And, my Greek Veggie Pasta Salad, a pasta-based salad packed with veggies.
Although many salads have some of the same ingredients, each has its own distinct character. Therefore, I created a chopped tabouli salad recipe with my special flair and another unique salad to add to my list of favorite salads.
Tabouli salad ingredients
Like I said, it’s all about the combination of ingredients and dressings. My tabouli salad, for example, is full of fresh greens, vegetables and grilled tofu with an oil-free lemon vinaigrette dressing.
But, my tabouli salad is unique because I add mixed greens, pine nuts, raisins and corn. Then I top with tofu. So a simple tabouli salad is transformed into a version that I absolutely love!
- Mixed greens are vegetables: I chose a variety of romaine, kale and red leaf lettuce.
- Roma tomatoes: Roma tomatoes are great to add to salads because they are finely chopped without lots of seeds and moisture.
- Red Onion: Red onions add tangy and pungent flavor and blend well with ingredients.
- Red Chilli Bell: Red bell peppers are sweet and add a vibrant red color to tabouli salads.
- cucumber: I like English cucumbers because they have fewer seeds than regular cucumbers, keeping the salad fresh and not soggy.
- Fresh Parsley: Fresh parsley is a main ingredient in salads because it is just as important as lettuce.
- Mint: I grow my own mint. And I love the freshness in this salad.
- Pine nuts: pine nuts Has a soft, nutty flavor similar to cashews with an undercurrent of sweetness.
- Corn: I used fresh corn on the grill with tofu and cut it from the shell.
- Raisins: Raisins add another texture to the salad.
- Grilled Tofu: I used extra firm tofu
Tabouli replaces salad ingredients
- Choose any combination of greens, such as kale, collard greens or spinach.
- Try halving grape tomatoes instead of Roma tomatoes.
- Green onions are an excellent substitute for red onions in this salad.
- Baby bell peppers work well in this salad and provide a variety of color.
- Persian cucumbers are similar to English cucumbers in that they have fewer seeds.
- If you don’t like perle, try using a different herb like basil or cilantro.
- Cashews are similar in taste and texture to pine nuts.
- Use frozen cooked corn or canned, drained corn instead of fresh corn.
- Dried cranberries or other dried fruit replace raisins in this tabouli salad recipe.
- Skip the tofu or add tempeh or chickpeas.
Fried Tofu Marinade
- Unflavored, plain vegan yogurt: I used Kite Hill unsweetened, unflavored yogurt.
- Lemon juice and zest: Fresh lemon juice and zest give the marinade a fresh citrus flavor.
- Garlic: I like to use fresh garlic whenever possible.
- Italian Spices: Italian spices include dried basil, dried oregano, dried rosemary, dried thyme, and dried marjoram, but variations include dried sage, fennel seeds, and even spices like garlic powder or crushed red pepper.
- Cumin: Cumin has a deep earthy flavor.
- Coriander: When ground, roasted, nutty aromas come to the fore, though all that lovely citrus is consumed.
- paprika: THe spices can range from mild and sweet to very hot. Domesticated paprika is characteristically mild, sweet and herbaceous.
- Sea Salt: Sea salt enhances the flavor of the marinade.
- Chilli: I love fresh chilies.
- Parsley: Parsley brings a fresh flavor to the marinade.
Grilled Tofu Marinade is a modified Greek yogurt marinade that my grandmother used with chicken. Of course, I changed some ingredients to make it vegan and removed the oil.
Before marinating the tofu, however, you need to properly press the tofu.
How to press tofu
Pressing the tofu is easy, and it helps reduce the moisture content in the tofu, so it can absorb the flavor of the marinade.
Then, I scooped it out with my EZ Tofu Press. I bought it on Amazon and I made the same mistake in the beginning. I didn’t follow the instructions (a problem of mine, haha); I was in a hurry as usual, and I got the same result… tasteless tofu I didn’t like.
Not just the EZ Tofu Press Easy to use, but it’s the cheapest on the market! And I’ve owned it for years and never had to replace it. So, if you’re looking for a quality tofu press that won’t break the bank, this is a great deal.
Steps for Perfectly Pressed Tofu
- First, carefully remove the tofu from the package, discarding the liquid from the package. It’s fine, though, so be gentle.
- Then, place the tofu in the middle of the press and turn both knobs evenly about four turns.
- I usually place the tofu press in the sink next to it to drain properly.
- Turn the knobs evenly every two minutes until the tofu is about an inch or an inch and a half thick.
- Most people stop here…not yet. Keep turning until the knobs are screwed in as far as possible, almost touching opposite ends.
Tofu cooking options
Grilling
- Preheat grill to low (400 degrees).
- Place a grill mat on the grill or place the tofu directly on the grill for grill marks.
- Cook for about 4 minutes on each side, turning every four minutes for grill marks (16 minutes total).
- Remove tofu from grill and cool until cubed.
- Then, cube the grilled tofu and return it to the marinade.
baking
Air Frying
- Dip marinated tofu on each side with cornstarch.
- Place large pieces in the basket, do not touch each other.
- Cook at 370 for 10 minutes.
- Open the basket and turn the large tofu pieces.
- Bake for another 10 minutes.
Recipe FAQs
A chopped salad is a salad that includes ingredients that are chopped to be uniform and then tossed or tossed, depending on the style of the salad.
The appeal of a chopped salad is that you get everything in the bowl in every bite. Lore has it that chopped salad was created in response to celebrities’ concerns about getting salad greens on their clothes. Since you can eat chopped salad with a spoon, that obstacle to eating salad was solved.
Tabbouleh is a healthy, vegetarian dish that has no cholesterol, is low in fat, and contains fiber, vitamins, and more. Plus, it uses up a lot of the backyard gardener’s parsley, mint, tomatoes, and cucumbers. This vegetarian dish can be made gluten-free by substituting quinoa for the bulgur wheat.
advice
- Press the tofu before marinating overnight to allow the marinade to absorb into the tofu.
- Marinate tofu overnight for best flavor.
- I like to add the tofu back into the marinade after cooking for extra flavor.
- Use a vegetable chopper Cut the vegetables into small and bite-sized pieces. It also saves a lot of time.
- Add quinoa or bulgur for extra protein.
- Allow the tofu to cool before adding to the salad.
- Add chickpeas for extra crunch and protein.
The Chopped Tabouli Salad is a unique blend of tabouli and a chopped salad topped with tofu. Enjoy this tabouli salad recipe.
If you like this tabouli salad recipe, give us a 5-star review and comment below. We want to hear from you!
📖 Recipe
table salad
Chopped Tabouli Salad combines tabouli, a parsley salad and a chopped salad with tangy grilled tofu. Every bite is like an explosion of flavors in your mouth.
instructions
Preparing the tofu
Drain and press the tofu using a tofu press.
Cut the tofu into 4 separate slabs.
- Prepare the marinade by mixing all the ingredients in a Except for the parsley.
Once blended, add chopped parsley and stir.
Add a small amount of the marinade to a refrigerator-safe container, followed by the tofu and more marinade.
Cover and refrigerate overnight or at least 3 hours.
I rotate the container in the refrigerator every time I go to the refrigerator.
Grilled Tofu
Preheat grill to 400 degrees.
Wait until the grill is hot.
Then, place the tofu pieces directly on the grill.
Cook for 4 minutes and turn 4 times (16 minutes total).
Return the tofu to the pot with the additional marinade.
Allow to cool before cutting into cubes.
Tofu can be eaten warm or refrigerated until ready to use.
Tofu can be grilled ahead of time and will last 7 days refrigerated.
Baked Tofu
Follow the exact instructions for marinating, but cut the tofu into cubes.
Preheat oven to 350.
Place the tofu pieces on a parchment paper-lined baking sheet.
Cook for 30 minutes, flipping the tofu halfway through cooking.
Air Frying
Cut the tofu into cubes and marinate overnight.
Dip marinated tofu on each side with cornstarch.
Preheat air fryer to 370 degrees.
Place the tofu pieces in a single layer in the air fryer pan.
Cook for 15 minutes until crunchy.
When the batch is cooked, cook the rest of the batch.
Toasted pine nuts
- Add to a non-stick skillet over low heat pine nuts In a dry pan (no oil required)
Toss the nuts every 30 minutes or so until toasted.
Notice how quickly they cook.
Remove from heat.
Salad is being prepared
Chop and prep the vegetables and add to a large bowl.
Toss in the green vegetables.
Place salad in separate bowls.
Add fried tofu/
Serve the dressing on the side or toss the salad individually.
Top each salad with toasted pine nuts.
When the food is ready, keep the dressing on the side until ready to eat.
Comment
- Press the tofu before marinating overnight to allow the marinade to absorb into the tofu.
- Marinate tofu overnight for best flavor.
- I like to add the tofu back into the marinade after cooking for extra flavor.
- Use a vegetable chopper Cut the vegetables into small and bite-sized pieces. It also saves a lot of time.
- Add quinoa or bulgur for extra protein.
- Allow the tofu to cool before adding to the salad.
- Add chickpeas for extra crunch and protein.
nutrition
Worship: 6gCalories: 272kcalSugars: 38gProtein: 13gFat: 1gPolyunsaturated Fats: 1gSodium: 298mgPotassium: 1064mgFiber: 9gSugar: 13gVitamin A: 12034IUVitamin C: 105mgCalcium: 212mgIron: 6mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegan. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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