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This vegan white bean & tofu quinoa salad is filled with flavor from lemon, garlic and fresh herbs and packed with protein from quinoa and oil-free tofu. Easy to make and perfect for meal prep!
I have been making variations of this quinoa salad for a couple years but recently started adding tofu to it and I just absolutely love it! And so does my family, even my toddler! This vegan white bean & tofu quinoa salad is not only super easy to make, but it makes a lot of food and we always have leftovers, so it’s the perfect meal to make at the start of the week for meal prep!
It’s packed with flavor from fresh lemon juice and lemon zest, fresh basil and chives, garlic and lots of plant-based protein from the quinoa and tofu. It also has fresh spinach in it for some greens!
While the recipe calls for a little olive oil, the oil is optional! I’ve made it both ways and both are yummy. The olive oil (only 2-3 tbsp) adds a richness that I particularly love and enjoy, but you can absolutely omit it for totally oil-free and whole food plant based.
The baked oil-free tofu is so delicious, and I’ve been making it this way for months. It gets perfectly golden in the oven with a slightly crispy outer and firm center. No oil needed!
Ingredients
I know it may seem like a lot of ingredients, but all you do is cook the quinoa, bake the tofu, chop the veggies and herbs, add everything to a bowl and refrigerate!
Quinoa- I use white but tri-color will work.
Fresh Lemon Juice and Zest– juice from about 2 or 3 lemons and zest to taste.
Basil
Chives
Fresh Minced Garlic
Tofu- I use organic extra firm and you’ll season it with salt, garlic powder, onion powder and pepper.
Red Onion
Salt and Pepper
White Beans- you’ll need 1 can.
Spinach
Olive Oil- optional!
How to Make Vegan White Bean & Tofu Quinoa Salad
Start by preheating the oven to 415 degrees F to bake the tofu. While the oven is preheating, press the tofu (I wrap mine in paper towels and put something heavy on top) for about 20 minutes on each side. While you are pressing the tofu and waiting for the oven to preheat, start on your quinoa.
Add 1 cup of rinsed quinoa and 2 cups of water to a medium pot over high heat. When the water starts to boil, stir and lower the heat to med-low so there’s a gentle simmer and tilt the lid. Cook for about 12-15 minutes, removing from the heat when the water is absorbed. Fluff with a fork and set aside to cool.
For the tofu: slice into cubes and add to a large bowl. Add salt, garlic powder, onion powder and pepper and stir so it’s evenly distributed. Stir gently so the tofu doesn’t break.
Line a baking sheet with parchment paper and add the tofu. Bake at 415 degrees F for about 15 minutes or until golden, flip the tofu and bake for about another 15 minutes, until golden. The tofu should feel firm on the outside. Set tofu aside to cool.
Add the cooked quinoa to a large bowl and add the remaining ingredients: lemon juice and zest, optional olive oil, white beans, tofu, basil, chives, red onion, minced garlic, spinach, salt and pepper. Start with the juice of two lemons and add more to taste and add lemon zest to taste.
Mix and taste test. This is super versatile so add more garlic, herbs, or lemon to your liking!
Once everything is mixed together and tasting delicious, you can eat immediately or refrigerate until cold (I recommend refrigerating it before eating. I always refrigerate it because it tastes so good cold and the flavors intensify and it gets even better the longer it sits in the fridge).
Store leftovers covered in the refrigerator for about 4 days. I hope you enjoy this vegan white bean & tofu quinoa salad!
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More Lunch Recipes
Vegan Oil-Free Thai Peanut Noodles [GF]
Vegan Caesar Salad with Crispy Chickpea Croutons
Vegan Curried Chickpea Salad Sandwich
Easy Creamy Vegan Pasta (No Cashews!)
If you make this recipe, I would love a rating and comment below! Don’t forget to take a photo and tag @wholesome.crumbs on Instagram!
Vegan White Bean & Tofu Quinoa Salad [GF]
Ingredients
Quinoa Salad
- 1 cup quinoa rinsed in cold water
- 2 cups water
- 1 (15 oz) can white beans drained and rinsed
- 3/4 cup chopped red onion
- 1/2 cup chopped fresh spinach
- 2 or 3 lemons, juiced start with the juice of 2 lemons and add more to taste, if desired
- 2 or 3 tbsp olive oil, optional
- 2 tsp fresh minced garlic
- 1/4 to 1/3 cup chopped fresh basil start with 1/4 cup and add more if desired
- 4 tbsp chopped fresh chives
- 1/2 tsp pink Himalayan salt or salt to taste
- lemon zest to taste
- pepper to taste
Oil-Free Baked Tofu
- 1 block extra firm tofu pressed for about 20 minutes on each side
- 1/2 tsp pink Himalayan salt
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- a little bit of black pepper
Instructions
- Start by preheating the oven to 415 degrees F to bake the tofu. While the oven is preheating, press the tofu (I wrap mine in paper towels and put something heavy on top) for about 20 minutes on each side. While you are pressing the tofu and waiting for the oven to preheat, start on your quinoa.
- Cook the quinoa:Add 1 cup of rinsed quinoa and 2 cups of water to a medium pot over high heat. When the water starts to boil, stir and lower the heat to med-low so there's a gentle simmer and tilt the lid. Cook for about 12-15 minutes, removing from the heat when the water is absorbed. Fluff with a fork and set aside to cool.
- Bake the tofu: Cut into cubes and add to a large bowl. Add salt, garlic powder, onion powder and pepper and stir so it's evenly distributed. Stir gently so the tofu doesn't break. Line a baking sheet with parchment paper and add the tofu. Bake at 415 degrees F for about 15 minutes or until golden, flip the tofu and bake for about another 15 minutes, until golden. The tofu should feel firm on the outside. Set tofu aside to cool.
- Add the cooked quinoa to a large bowl and add the remaining ingredients: lemon juice and zest, optional olive oil, white beans, tofu, basil, chives, red onion, minced garlic, spinach, salt and pepper. Start with the juice of two lemons and add more to taste if desired. Add lemon zest to taste.
- Mix and taste test. This is super versatile so add more garlic, herbs, or lemon to your liking! Once everything is mixed together and tasting delicious, you can eat immediately or refrigerate until cold (I recommend refrigerating it before eating. I always refrigerate it because it tastes so good cold and the flavors intensify and it gets even better the longer it sits in the fridge).
- Store leftovers covered in the refrigerator for about 4 days. Enjoy!
Notes
- Lemons vary in size so I recommend starting with the juice of 2 lemons and add more to taste, if desired.
- I recommend eating this after it’s been sitting in the fridge for a couple hours or overnight. It’s best enjoyed cold.
I did use the oil and added avocado after tasting. My first time cookie quinoa and tofu though and appreciated the simple tasty recipe.
I’m glad you enjoyed it. It’s one of our go tos 🙂