This quick salad with tofu and fajita veggies recipe combines tofu fajitas, fresh spinach, and a creamy Greek yogurt dressing for a heart healthy lunch inspired by the Mediterranean and Portfolio Diets. Perfect for meal prep!
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Salad with Tofu + Yummy Fajitas = The Happiest Accident 😋
This recipe was a happy accident - and now it's one of my favorite meal prep recipes for an easy and healthy lunch all week long! I was hungry, short on time, and we'd had my go-to tofu fajitas the night before. Seriously, I've now been eating this for two weeks straight! I love having leftover tofu and veggies because they make building a balanced meal so easy. This salad brings together plant protein, fresh veggies, and a drizzle of extra virgin olive oil (EVOO) - all staples of the Mediterranean diet. 🫒✨
Why I love it:
- 🥗 Mediterranean diet compliant: Adding tofu with salad plus an EVOO rich dressing fills your plate with plants, healthy fats, fiber, and lean protein.
- 🌱 Plant based protein: Tofu is an easy source of protein and heart healthy compounds - soy is a great addition to a balanced diet.
- 💛 EVOO reigns supreme: EVOO is full of antioxidants, decreases inflammation, and is a great source of heart-healthy fats.
- ❤️ Portfolio Diet friendly: My cardiologist recommended components of the Portfolio Diet to help lower my LDL cholesterol. This salad checks a lot of those boxes - soy protein, fiber-rich veggies, and heart-healthy fats.
- 🧂⬇️ Low in Sodium: If you require a low sodium diet or are following the DASH diet to reduce your blood pressure, this recipe is for you! It incorporates my low sodium fajita seasoning to achieve tasty results with no added salt.
Best of all, it's quick, delicious, and easy to prep for lunch any day of the week. Whether you're looking to eat more plants, follow a Mediterranean diet, or keep your heart healthy, this tofu with salad is a simple and tasty step in the right direction. 🌿🥗
Instructions
Slice tofu into "finger" size pieces
Press tofu
Use a press if you have one. As you can see here I just sandwich the tofu between dishtowels and place a cutting board on top to press.
Season and bake tofu
Drizzle with EVOO, low sodium tofu seasoning, and place on a parchment lined baking sheet.
Cook veggies
Bake 20 minutes at 400 alongside the tofu.
Mix the dressing
Assemble salads and enjoy!
Top Tip: Use separate baking sheets for the tofu and veggies. Otherwise the liquid from the peppers and onions will make the tofu soggy.
Take it up a notch!
This recipe is designed to be quick and easy. Elevate it with by adding guacamole, baked whole wheat tortilla crumbles, and seasoned black beans.
FAQ
Yes! If you don't have tofu, try grilled chicken, or black beans for a different twist while adhering to the Mediterranean Diet.
Cook the tofu, peppers, and onions ahead of time and store them in the fridge for up to 4-5 days. Keep the spinach and dressing separate until you're ready to eat for the freshest flavor. When it's time to eat, heat up the tofu and veggies and put them on top of the salad. Top with dressing and enjoy!
Storage
The tofu, peppers, and onions will stay good in the fridge for five days. You can store them together in the fridge after they are cooked. The dressing will also 4-5 days refrigerated. Store it separately in a jar. Defer to the best by date on your spinach.
More Deliciousness for You ❤️🧡💛💚💙💜
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📖 Recipe
Ingredients
For the Salad:
- 16 ounces fresh spinach chopped
- 2 cups sliced onions and peppers cooked (you'll need double that amount raw or frozen)
- 1 block extra firm tofu
- ¼ cup low sodium fajita seasoning
- Cilantro for garnish
For the Dressing:
- 1 cup plain non-fat Greek yogurt
- ½ cup taco sauce
- 2 tablespoons extra virgin olive oil EVOO
Instructions
Prep the Tofu Fajitas
- Slice a block of tofu into "finger"-sized pieces.
- Press the tofu between clean dish towels and place a cutting board or pan on top to remove excess moisture.
- Transfer the tofu to a mixing bowl and toss with 1 tablespoon of extra virgin olive oil (EVOO) and ¼ cup of low sodium fajita seasoning.
- Arrange the tofu on a parchment-lined baking sheet.
- Bake at 400°F for 25 minutes, or air fry/use the convection setting at 375°F for about 20 minutes, until lightly crisped and heated through.
Prep the Peppers and Onions
- To save time, use a large bag of frozen sliced peppers and onions.
- Spread them on a separate parchment-lined baking sheet (keeping them separate prevents excess liquid from making the tofu soggy).
- Bake alongside the tofu, or sauté on the stovetop until soft and slightly browned.
Prep the Spinach
- Roughly chop the fresh spinach and place it in a large bowl.
Make the Dressing
- In a small bowl, stir together the Greek yogurt, taco sauce, and EVOO until smooth.
Assemble
- Drizzle the dressing over the chopped spinach and toss to coat evenly.
- Top the spinach with the warm tofu, peppers, and onions.
- Garnish with cilantro (optional)
Serve
- Enjoy immediately, or pack it up for a satisfying, heart-healthy lunch!
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