Vegan Quinoa Tofu Feta Salad

Posted by in 4th of July, Cooking, Easter, Salads | 2 comments














Hello & Happy Wednesday!! 






With warmer weather, comes lighter eats! For countless people, salads are viewed as something they have as an appetizer or just a lunch item, however, salads can be nutrient packed, filling and a complete meal if done right. 


Whether I’m in a quick bind or have all the time in the world, there is a staple combo I always whip up when it comes to the perfect salad, and this is it!


The way I approach salads is that they all should have a lot of diversity! I always use a fruit, a nut, avocado, sprouts, quinoa, and this staple dressing that encompasses a handful of accessible and affordable ingredients. 







So why all these components in a salad?! Fruit provides a hint of sweet with antioxidants, nuts a savory component with healthy fats, avocado for the texture and again healthy fats, tofu feta and quinoa for the protein and minerals, and sprouts because they are an actual live food and one of the few studies that proved consumption was able tor reduce colon cancer. 




That being said, if you take these guidelines above, you can create the most effortless nutrient packed salad that doesn’t disappoint in the flavor department. 


Tofu feta: For many, the sound of tofu feta sounds very obscure. However, if you’re trying to reduce your intake of animal products, tofu feta can be a great avenue to making your own substitute that can be throw into a myriad of dishes. It’s simply some water, apple cider vinegar, lemon and herbs. The shelf life is longer than that of real feta, packs more flavor, and you get more for your money!


If you’re looking for a fresh modern salad that hits the mark in every department such as flavor, texture and nutrients, you have to try my classic Quinoa and Tofu Feta Salad!









Why this recipe rocks: 



Perf for any season

Dressing can be used for any salad

Nutrient packed

Multiple textures 

Non vegan approved



































Recipe Tutorial 





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Vegan Blueberry Quinoa & Tofu Feta Salad

  • Author: Eat Drink Shrink
  • Total Time: 10 minutes
  • Yield: 2-5 servings 1x




  • 4 cups arugula
  • 1 heaping cup cooked quinoa, (cook in vegetable broth for more flavor)
  • 3/4 cup blueberries
  • 1/2 cup toasted slivered almonds
  • 1 avocado, cubed
  • 2 tbsp fresh dill
  • 1 cup fresh sprouts (any kind)


Tofu feta: 

  • 1 block firm tofu, cubed
  • 1 cup apple cider vinegar
  • 1 cup water
  • 4 tbsp oregano
  • 4 tbsp dill
  • basil leaves (optional)
  • tarragon (optional)gf
  • salt/pepper as desired


  1. Tofu feta: throw everythig in a jar, set aside. The longer it marinates the better!
  2. Salad: Remove cubed tofu, slight drain, crumble or keep as is, and throw everything in a bowl and set aside
  3. Dressing: Throw everything in a small bowl, whisk to combine, pour over the salad. 
  • Prep Time: 10 minutes
  • Category: Salad
  • Cuisine: Lunch/Dinner


  • Serving Size: 1















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  1. How long does the tofu feta last in the fridge?

    • Hi Lauren, I keep mine for weeks due to the acidity it prevents spoilage. It’s up to you when to toss it!

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