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Asparagus, Tofu and Quinoa Salad with Parmesan and Walnuts


This delicious and nutritious salad is so easy to make, and loaded with refreshing and cheesy flavor. It can be a side dish or you can have it as a light main dish.













Low Cholesterol, Trans-fat Free, High Fiber


1 ½ teaspoons vegetable oil
such as olive oil, canola oil
5 cloves garlic
or to taste, finely chopped
1 medium red onion
minced, about 1 cup
½ cup sundried tomatoes
thinly sliced
2 cups stock
chicken or vegetable, prefer low-salt
3 tablespoons lemon juice
freshly squeezed
2 tablespoons lemon zest
freshly grated
1 cup quinoa
½ pound tofu
extra-firm, slice into 1/2-inch cubes
black pepper
freshly ground
½ pound asparagus
woody ends trimmed, and slice into 1-inch pieces
4 tablespoons Parmesan cheese
½ cup walnuts
toasted and coarsely chopped


Get all the ingredients ready.
Rinse the quinoa and chop the onion, sun-dried tomatoes and garlic

Heat oil in a pot over medium heat. Stir in garlic and onions, and cook for 2 to 3 minutes, stirring often. Stir in sun-dried tomatoes and cook for another 1 to 2 minutes more.

Pour in broth, lemon juice, and stir in lemon zest, quinoa, and pepper. Stir together gently until well mixed, cover and simmer for 14 to 16 minutes.

Cooking in the pot.

Meanwhile cook the tofu in a separate pan until almost all the sides turn into golden and brown, about 6 to 8 minutes. Set aside. I stir in some marinated sauce into it, and gave tofu some tangy flavor.

Place the marinated tofu in the pan
Cooked tofu

Place asparagus on top of quinoa mixture, cover and keep steaming for about 6 minutes, until the liquid is completely absorbed by quinoa and the asparagus are tender-crispy. Gently stir in cooked tofu, parmesan cheese and toasted walnuts until well mixed. Serve warm or chilled.

Prepare the asparagus
Prepare the walnuts and parmesan cheese
Finish the last a few steps and prepare to eat!
Place on the plate.


* not incl. in nutrient facts

Add review





This is a healthy salad. I've included it in my collection of recipes. I also like its taste.

almost 11 years ago

Viviane Bauquet Farre

How delightfully healthy, delicious, and appetizing. Quinoa and tofu make for a delightfully light and energizing combination. Well done!

almost 11 years ago

Substituted dried apricots for tomatoes..left out garlic...added 1/2 C chopped celery in with onions...yummy!!

over 3 years ago

Nutrition Facts

Serving Size 415g (14.6 oz)
Amount per Serving
Calories 47140% of calories from fat
 % Daily Value *
Total Fat 21g 32%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 633mg 26%
Total Carbohydrate 17g 17%
Dietary Fiber 8g 33%
Sugars g
Protein 53g
Vitamin A 12% Vitamin C 38%
Calcium 55% Iron 47%
* based on a 2,000 calorie diet How is this calculated?


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