Portfolio Diet Score: 3 points per serving
- Nuts & Seeds: 1.5 points
- Plant Protein: 0.5 point
- Oils (MUFAs): 1 point
Nutrition Information
Calories | 244.7 kcal | Monounsaturated Fat | 6.5 g |
Protein | 8.4 g | Polyunsaturated Fat | 8.2 g |
Bean Protein | 0 g | Total Carbohydrate | 16.8 g |
Soy Protein | 4.3 g | Dietary Fibre | 2.6 g |
Fat | 17.7 g | Viscous Fibre | 0 g |
Saturated Fat | 2.1 g |

Watermelon, Mint, Tofu-Feta, & Arugula Salad
Description
Portfolio Diet Score: 3 points per serving
- Nuts & Seeds: 1.5 points
- Plant Protein: 0.5 point
- Oils (MUFAs): 1 point
Ingredients
Ingredients
Dressing
Garnish
Instructions
-
In a large bowl, combine all salad ingredients and set aside.
-
Next in a medium bowl, combine all dressing ingredients. Allow to marinate for 20 minutes.
-
When ready to serve, add dressing to salad and toss. Garnish with walnuts.
Note
- Toast walnuts at 375°F for 6 minutes, stirring at 3 minutes.
- To enjoy this salad when watermelons are out of season, add 1 tbsp (15ml) of maple syrup to the dressing to enhance the sweetness.
- Enjoy this salad with a side of barley, or serve alongside this Mushroom Barley Soup for a light meal.
This recipe is adapted from Amy Symington's The Long Table Cookbook: Plant-based recipes for optimal health.