Tofu Salad Crunch Pitas

Dive into the flavor-packed world of plant-based goodness with these Tofu Salad Crunch Pitas! This vibrant recipe combines protein-rich crumbled tofu with a creamy dressing of Greek yogurt, vegan mayonnaise, zesty lemon juice, and Dijon mustard. Finely diced celery, shredded carrots, green onions, and fresh parsley bring a satisfying crunch and fresh herbaceous flavors, while a sprinkle of sunflower seeds adds a delightful nuttiness. Perfectly nestled in soft pita pockets layered with crisp romaine lettuce and refreshing cucumber slices, these handheld delights are ideal for a quick lunch or light dinner. Ready in just 20 minutes with no cooking required, this easy and healthy recipe is a refreshing twist for sandwich lovers and a must-try for anyone seeking flavor-packed vegan-friendly meals!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 0.25 cup plain Greek yogurt
• 0.25 cup vegan mayonnaise
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 2 pieces celery stalks, finely diced
• 1 large carrot, shredded
• 2 pieces green onions, thinly sliced
• 2 tbsp fresh parsley, chopped
• 0.5 tsp salt
• 0.5 tsp black pepper
• 4 pieces pitas, halved
• 4 pieces romaine lettuce leaves
• 0.5 large cucumber, thinly sliced
• 2 tbsp sunflower seeds

Directions

Step 1

Press the tofu to remove excess moisture by wrapping it in a clean towel and placing a heavy skillet or weighted object on top for 10 minutes.

Step 2

Once pressed, crumble the tofu into a large mixing bowl until it resembles small curds.

Step 3

Add the Greek yogurt, vegan mayonnaise, lemon juice, and Dijon mustard to the bowl. Mix until the tofu is evenly coated.

Step 4

Stir in the diced celery, shredded carrot, green onions, parsley, salt, and black pepper. Adjust seasoning to taste if needed.

Step 5

To prepare the pitas, carefully open each pita half to create a pocket.

Step 6

Place a romaine lettuce leaf inside each pita pocket, followed by a layer of thinly sliced cucumber.

Step 7

Spoon the tofu salad evenly into the pitas, filling them generously.

Step 8

Sprinkle sunflower seeds on top for an added crunch.

Step 9

Serve immediately, or store the tofu salad separately in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(1600.0g)

Amount per serving	% Daily Value*
Calories	1447.6

Total Fat 48.1g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 11.9g
Cholesterol 19.6mg	0%
Sodium 3375.1mg	0%
Total Carbohydrate 193.8g	0%
Dietary Fiber 27.7g	0%
Total Sugars 32.7g
Protein 80.4g	0%

Vitamin D 0IU	0%
Calcium 1180.4mg	0%
Iron 16.9mg	0%
Potassium 3095.2mg	0%

*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.

Source of Calories

Fat: 28.3%

Protein: 21.0%

Carbs: 50.7%