WW Tofu-Falafel Salad
With all the flavors of the sunny Mediterranean, this simple mixed green salad with juicy tomatoes, crispy celery and cucumbers, is topped with three fresh made falafel patties. You get a nice crisp on the outside of the falafel, while the inside stays moist thanks to the addition of a little silken tofu which is added during mixing.
This salad can be changed in a multitude of ways to suit your tastes and preferences. We’ve included some our favorites suggestions in the Serving Suggestions below.
WW Tofu-Falafel Salad
How Many Calories and WW Points in this Tofu-Falafel Mixed Green Salad?
According to my calculations, each salad has about 185 calories.
To see your WW Points for this recipe and track it in the WW app or site, Click here!
Salad Ingredients
⅔ cup silken (soft) tofu
½ cup water
5 ounces falafel mix
1 tablespoon olive oil
1 medium tomato, chopped
½ cup chopped cucumber
¼ cup chopped celery
¼ cup chopped Italian parsley
2 tablespoons rice vinegar
1 garlic cloves, minced
5 ounces mixed salad greens
How to Make Tofu-Falafel Salad, Step-by-Step
Step 1: Gather and prepare all ingredients.
Ready to make tofu-falafel salads
Step 2: Process the tofu and water in blender or food processor until smooth.
Step 3: In a medium bowl, add the tofu mixture and stir in the dry falafel mix until thoroughly combined. If necessary, add additional water by the tablespoonful until you get a mixture that can be formed into patties that hold their shape. Let mixture stand for 10 minutes.
Combine the tofu mixture with the dry falafel mix in a bowl and let stand for at least 10 minutes
Step 4: Form mixture into 3-inch patties and place on clean plate.
Form the falafel mixture into 12 3-inch patties
Step 5: Heat oil in a large skillet over medium heat. Add falafel patties to hot pan and cook until golden and cooked through, about 4-5 minutes on each side.
Cook the falafel until golden and cooked through, about 4-5 minutes on each side
Step 6: In a large bowl, stir together the tomato, cucumber, celery, parsley, vinegar and garlic.
Stir together the tomato, cucumber, celery, parsley, garlic and vinegar
Add the mixed greens and toss to coat.
Step 7: Divide salad mixture evenly between 4 plates and top each salad with 3 warm falafel patties.
Tofu-Falafel Mixed Greens Salad
Step 8: Store any leftover falafel patties in an airtight container in the refrigerator.
Recipe Notes
There are lots of different falafel mixes out there—these are two that I found close by me, Knorr and Trader Joe’s. I’ve also seen Sadaf brand falafel mix at our local Vons supermarket. Other popular makers of falafel mix are: Ziyad, Cortas, Tazah, Tarazi and Jerusalem Foods. I think they all will have different ingredients and nutritionals, as well as methods of preparation.
The Knorr brand falafel ingredients include: dried chickpeas, wheat flour, spices, matzo meal, dried onion, palm stearin, salt, leavening, garlic powder, guar gum and turmeric.
While the Trader Joe’s version of falafel mix ingredients includes: fava beans, chickpeas, spices, sea salt, garlic powder, onion powder, baking powder, dehydrated parsley and sunflower oil.
In making these salads, I used Trader Joe’s mix, but now I’m curious how the Knorr falafel mix compares in taste and texture. But this comparison will have to wait for another day.
Comparing Knorr and Trader Joe’s falafel mixes
As luck would have it, I couldn’t find silken tofu when I went grocery shopping, so I substituted firm tofu and just processed it a bit longer until it became nice and smooth.
Since this recipe includes adding silken tofu to the falafel mixture, the directions are slightly different from those on the package. The original recipe calls for ⅔ cup silken soft tofu blended with 1 cup of water and then mixed with 5 ounces of falafel mix. I found this made my falafel mix too wet and I had to sprinkle in additional falafel mix until I had a drier consistency that I could form into patties.
So I rewrote my instructions to blend the tofu with ½ cup of water and mix the falafel. Then if it is too dry, you can add water by the tablespoonful until you achieve a consistency that can be shaped into patties that will hold together.
The directions on the Trader Joe’s box have you blend ¾ cup of water into 1 cup dry falafel mix which you let stand for 30 to 60 minutes.
The directions on the Knorr box have you combine one bag of mix (about 3 ounces) with ⅓ cup plus 2 tablespoons water and let stand for 10 minutes.
Serving Suggestions
Possbile salad additions include:
Sliced avocado
Chopped red bell pepper (roasted or raw)
Kalamata olives
Yellow banana pepper rings
Feta crumbles or goat cheese
Sliced or chopped roasted eggplant
Chopped or sliced red onion
Tofu-Falafel Salad with avocado, red bell pepper, Kalamata olives, banana peppers and crumbled Feta
Be sure to adjust your WW Points when making any ingredient substitutions.
Ways to Use Leftovers
Store any leftover falafel in an airtight container in the refrigerator.
Reheat falafel and add to pita bread or flatbread spread with hummus. Add chopped tomato, cucumber and red onion and drizzle with tahini dressing or tzatziki for an easy falafel sandwich.
Are You Ready To Firmly Plant Yourself
On The Path To Lasting Weight Loss Success?
If you’ve made this Skinny Tofu-Falafel Salad, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
WW Tofu-Falafel Salad
Ingredients
Instructions
Notes
The Knorr brand falafel ingredients include: dried chickpeas, wheat flour, spices, matzo meal, dried onion, palm stearin, salt, leavening, garlic powder, guar gum and turmeric.
While the Trader Joe’s version of falafel mix ingredients includes: fava beans, chickpeas, spices, sea salt, garlic powder, onion powder, baking powder, dehydrated parsley and sunflower oil.
In making these salads, I used Trader Joe’s mix, but now I’m curious how the Knorr falafel mix compares in taste and texture. But this comparison will have to wait for another day.
As luck would have it, I couldn’t find silken tofu when I went grocery shopping, so I substituted firm tofu and just processed it a bit longer until it became nice and smooth.
Since this recipe includes adding silken tofu to the falafel mixture, the directions are slightly different from those on the package. The original recipe calls for ⅔ cup soft silken tofu blended with 1 cup of water and then mixed with 5 ounces of falafel mix. I found this made my falafel mix too wet and I had to sprinkle in additional falafel mix until I had a drier consistency that I could form into patties.
So I rewrote my instructions to blend the tofu with ½ cup of water and mix the falafel. Then if it is too dry, you can add water by the tablespoonful until you achieve a consistency that can be shaped into patties that will hold together.
The directions on the Trader Joe’s box have you blend ¾ cup of water into 1 cup dry falafel mix which you let stand for 30 to 60 minutes.
The directions on the Knorr box have you combine one bag of mix (about 3 ounces) with ⅓ cup plus 2 tablespoons water and let stand for 10 minutes.
Serving size: ¼th recipe (about 1-¾ cups greens with 3 falafel patties)
Click here to see your WW Points for this recipe and track it in the WW app or site.
5 *PointsPlus (Old plan)
Nutrition
Recipe source: Weight Watchers PointPlus Power Foods Cookbook
*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan’s ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
If you like this Mixed Green Salad with Tofu-Falafel, you might also like
WW Friendly Chickepea and Feta Salad
Skinny Chicken Souvlaki Salad
Mediterranean Couscous Salad with Chicken
Grilled Chicken Greek Salad
Chopped Greek Salad
This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!
The post WW Tofu-Falafel Salad appeared first on Simple Nourished Living.
You might also like
