Vegan Feta Cheese and Tomato Salad
Elevate your salad game with this vibrant Vegan Feta Cheese and Tomato Salad, a Mediterranean-inspired dish bursting with bold flavors and wholesome ingredients. Made with crumbled firm tofu marinated in a zesty blend of lemon juice, apple cider vinegar, nutritional yeast, and aromatic herbs, this dairy-free twist on classic feta delivers tangy, savory goodness in every bite. Paired with juicy cherry tomatoes, crisp cucumber, sweet red onion, briny black olives, and a sprinkle of fresh parsley, this salad is a refreshing yet satisfying option for lunch, dinner, or even as a side dish. Tossed with extra virgin olive oil and finished with a touch of black pepper, this quick and easy recipe comes together in just 20 minutes and offers a perfect balance of textures and flavors. Ideal for vegans and plant-based eaters, this healthy salad is sure to become a go-to favorite for summer gatherings or weekday meals!
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Recipe Information
Ingredients
- 200 grams firm tofu
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 2 tablespoons nutritional yeast
- 3 tablespoons extra virgin olive oil
- 0.5 teaspoon garlic powder
- 1 teaspoon salt
- 1 teaspoon dried oregano
- 250 grams cherry tomatoes
- 1 cucumber
- 0.5 red onion
- 2 tablespoons fresh parsley
- 75 grams black olives
- 0.5 teaspoon black pepper
Instructions
Drain the tofu and press it to remove excess water. This can be done by placing it between two plates and putting a heavy object on top for about 10 minutes.
In a mixing bowl, crumble the pressed tofu into small pieces resembling feta cheese.
To the crumbled tofu, add lemon juice, apple cider vinegar, nutritional yeast, 2 tablespoons of olive oil, garlic powder, salt, and dried oregano. Mix well to combine and set aside to marinate.
Rinse the cherry tomatoes and cut them in halves.
Peel the cucumber and slice into thin rounds or half-moons, depending on preference.
Thinly slice the red onion and finely chop the fresh parsley.
In a large salad bowl, combine the marinated vegan feta, halved cherry tomatoes, sliced cucumber, red onion, chopped parsley, and black olives.
Drizzle the salad with the remaining tablespoon of olive oil and sprinkle with black pepper. Toss well to combine all ingredients.
Serve immediately or refrigerate for 15 minutes to let the flavors meld.
Nutrition Facts
Calories |
216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 638 mg | 28% | |
| Total Carbohydrate | 9.6 g | 4% | |
| Dietary Fiber | 3.5 g | 13% | |
| Total Sugars | 3.1 g | ||
| Protein | 10.4 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 384 mg | 30% | |
| Iron | 3.3 mg | 19% | |
| Potassium | 388 mg | 8% | |
*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.
