Vegetarian · Everyday cooking

Greek-Inspired Tofu & Cucumber Salad

A chopped cucumber and tomato salad with firm tofu, feta, olives and lemon dressing.

By CarbPortion · AI-assisted recipe

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Prep: 20 min
Cook & rest: 0 min
Total: 20 min
Servings: 4
Method: No-cook

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Original recipe: 4 servings.

Cooking times and equipment describe the original recipe. Larger batches may need more space or time; follow the temperature and texture cues in the method.

FOR 4 servings

Ingredients

Weights refer to the preparation listed, before cooking unless stated otherwise. Tap an ingredient to see its source.

Firm tofuready-to-eat firm tofu, drained and cubed500 g
Cucumberdiced450 g
Tomatodiced350 g
Fetacrumbled160 g
Black olivesdrained and sliced80 g
Olive oilSalad or cooking oil30 g
Lemon juiceRaw35 g
Parsleychopped20 g
OreganoDried2 g
Black pepperDried, ground1 g

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STEP BY STEP

Let’s make it.

Check that the tofu package permits eating it without cooking. Drain, pat dry and cut into bite-size cubes.
Whisk the oil, lemon juice, oregano and pepper in a large bowl. Add the tofu and turn gently to coat while you prepare the vegetables.
Dice the cucumber and tomato into pieces similar in size to the tofu. Drain any excess liquid from the olives.
Fold the vegetables, olives, feta and parsley into the dressed tofu without breaking up the cubes.
Divide into 4 servings, spooning the dressing from the bowl over each portion.

Kitchen notes

If your tofu requires cooking, follow the package instructions and cool it before assembling. Choose vegetarian-rennet feta.

ESTIMATED · PER EQUAL SERVING

What’s in your portion?

Total carbs: 15.1 g
Fiber: 5.3 g
Carbs − fiber: 9.9 g
Protein: 29.2 g
Fat: 29.6 g
Energy: 414 kcal

Calculated from USDA ingredient records, divided into 4 servings. Includes listed oils, sauces and sides; assumes all cooking fat and juices are eaten. A dash means a nutrient is unavailable. Actual ingredients and cooking losses can change the result.

Sources & calculation

Use a food thermometer for the temperatures in the method. FoodSafety.gov cooking temperatures ↗

CARBPORTION · TAKE IT TO THE SHOP

Shopping list

Greek-Inspired Tofu & Cucumber Salad

For 4 servings

Vegetables

CucumberRaw, with peel450 g
TomatoRaw350 g

Fruit & berries

Lemon juiceRaw35 g

Eggs & dairy

FetaRegular160 g

Oils & fats

Olive oilSalad or cooking oil30 g

Herbs & spices

Black pepperDried, ground1 g
OreganoDried2 g
ParsleyFresh20 g

Plant proteins

Firm tofuRaw, calcium-set firm tofu500 g

Sauces & pantry

Black olivesRipe, canned, drained edible portion80 g

Amounts are edible ingredient weights for the recipe, not package sizes. Check your pantry for oil and seasonings. Plain cooking water is omitted.

CarbPortion · /recipes/greek-tofu-cucumber-salad/

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