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I've been making this salad all summer and now that summer's coming to an end I wanted to share it so you could sneak in one or two before all the tomatoes are gone for the year. It's a perfect weeknight meal - ready in less than 30 minutes - and loaded with protein and fiber, and low in calories, carbs and fat.
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BLT Salad

September 8, 2013

30 min or less total, appetizer, main, side, summer, vegan

I've been making this salad all summer and now that summer's coming to an end I wanted to share it so you could sneak in one or two before all the tomatoes are gone for the year. It's a perfect weeknight meal - ready in less than 30 minutes - and loaded with protein and fiber, and low in calories, carbs and fat.
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Information

Servings: 2 (easily doubled)
Time: Less than 30 minutes active and total
Price: About $8.80 total; $4.40 per serving
Nutrition (per serving):
Calories: 284.8
Protein: 14.2g
Fat: 10g
Saturated fat: 1.4g
Carbohydrates: 31g
Fiber: 7.6g
Sodium: 632.6mg
Cholesterol: 0mg
High In:
Good Source:
Low In:

Ingredients

  • 1 whole wheat pita
  • 1/4 tsp dried oregano
  • 1/4 tsp kosher salt
  • 3 oz silken tofu
  • 1/4 cup basil, roughly chopped
  • 1/2 small red onion, chopped finely, divided
  • 1 Tbsp EVOO
  • 1 Tbsp white wine vinegar
  • 1/4 tsp black pepper
  • 6 strips smokey tempeh bacon
  • 4 cups lettuce, chopped
  • 1 cup cherry, grape or pear tomatoes, halved

Preparation

  1. Follow my instructions for Homemade Pita Chips, but replace the smoked salt with the dried oregano and kosher salt. Let cool.
  2. Meanwhile, make the dressing by pureeing the tofu, basil, half of the red onion, EVOO, vinegar and black pepper in a food processor or blender until very smooth. Set aside.
  3. Cook tempeh bacon in a medium skillet sprayed with cooking spray over medium heat until browned on both sides. Remove and let cool.
  4. To assemble the salad, place the lettuce and tomatoes in a large bowl. Break up the pita chips into small pieces and add to the bowl. Chop tempeh bacon into 1/2" pieces and add to the bowl. Add 3-4 Tbsp of dressing and toss everything well to coat. Divide among two plates and serve with remaining dressing.

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