Tofu Salad Crunch Pitas
Dive into the flavor-packed world of plant-based goodness with these Tofu Salad Crunch Pitas! This vibrant recipe combines protein-rich crumbled tofu with a creamy dressing of Greek yogurt, vegan mayonnaise, zesty lemon juice, and Dijon mustard. Finely diced celery, shredded carrots, green onions, and fresh parsley bring a satisfying crunch and fresh herbaceous flavors, while a sprinkle of sunflower seeds adds a delightful nuttiness. Perfectly nestled in soft pita pockets layered with crisp romaine lettuce and refreshing cucumber slices, these handheld delights are ideal for a quick lunch or light dinner. Ready in just 20 minutes with no cooking required, this easy and healthy recipe is a refreshing twist for sandwich lovers and a must-try for anyone seeking flavor-packed vegan-friendly meals!
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Recipe Information
Ingredients
- 14 oz firm tofu
- 0.25 cup plain Greek yogurt
- 0.25 cup vegan mayonnaise
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 2 pieces celery stalks, finely diced
- 1 large carrot, shredded
- 2 pieces green onions, thinly sliced
- 2 tbsp fresh parsley, chopped
- 0.5 tsp salt
- 0.5 tsp black pepper
- 4 pieces pitas, halved
- 4 pieces romaine lettuce leaves
- 0.5 large cucumber, thinly sliced
- 2 tbsp sunflower seeds
Instructions
Press the tofu to remove excess moisture by wrapping it in a clean towel and placing a heavy skillet or weighted object on top for 10 minutes.
Once pressed, crumble the tofu into a large mixing bowl until it resembles small curds.
Add the Greek yogurt, vegan mayonnaise, lemon juice, and Dijon mustard to the bowl. Mix until the tofu is evenly coated.
Stir in the diced celery, shredded carrot, green onions, parsley, salt, and black pepper. Adjust seasoning to taste if needed.
To prepare the pitas, carefully open each pita half to create a pocket.
Place a romaine lettuce leaf inside each pita pocket, followed by a layer of thinly sliced cucumber.
Spoon the tofu salad evenly into the pitas, filling them generously.
Sprinkle sunflower seeds on top for an added crunch.
Serve immediately, or store the tofu salad separately in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
1448 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.1 g | 62% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 11.9 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 3375 mg | 147% | |
| Total Carbohydrate | 193.8 g | 70% | |
| Dietary Fiber | 27.7 g | 99% | |
| Total Sugars | 32.7 g | ||
| Protein | 80.4 g | 161% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1180 mg | 91% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 3095 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
