Spring Quinoa Vegan Salad

Vegan Quinoa Spring Salad

This is the perfect vegan quinoa spring salad brought to you by our BFF Silvia, is delicious and nutritious.  This salad is packed with greens and protein dense Toby’s Tofu that should fuel you through your longest days. The best part is that it’s completely vegan.

Spring Quinoa Vegan Salad

Quinoa is a fantastic source of protein to add to a salad.  It allows for those of us that are vegan and gluten free to get all the protein we need to fill us up and gives the benefit of acting like a carby filler.  It’s a great source of fiber and aside from that it tastes great! Add pumpkin seeds to it or a little garlic and even some bruschetta and you will have a versatile protein source that can pair with breakfasts, lunches and dinners, check out more quinoa recipes here.

We might be a little biased but the tofu is our favorite part of this recipe! One for the taste and two for its nutritional value. For those of you that are counting calories, note that this recipe has our lite tofu, so fewer calories but with all the protein you need to fuel you through your day.  Enjoy notes of lemon and dill when adding this to your salad!

If you enjoy salads like this one check out the rest of our recipes for more vegan and vegetarian recipes.

Vegan Quinoa Spring Salad

Enjoy crafting this easy and delicious Vegan Quinoa Spring Salad with these savory and sweet simple ingredients!


  • 2 cups quinoa, cooked
  • 1 cup fresh spinach
  • 1 cup cucumber, chopped
  • ½ cup Toby’s Lite Tofu
  • ½ cup garbanzo beans
  • 1 clementine
  • ½ tomato, chopped
  • ½ cup mushroom, sliced
  • 2 tbsp olive oil
  • 2 tbsp hemp seeds
  • Pinch of salt
  • Pinch of lemon pepper

How – To:

1.  Cook quinoa according to package instructions. Let cool. Add quinoa and the rest of the ingredients to a bowl, toss until all ingredients are mixed.


Spring Quinoa Vegan Salad

Sweet Potato Tots

Sweet potatoes offer a little more nutrition than your standard white potato, so we thought we’d try a twist on your regular tater tot. With an abundance of sweet potatoes laying around the kitchen we thought we would get creative and whip up a batch of some homemade Sweet Potato Tots!

Since these are oven-baked Sweet Potato Tots, you’re skimming down on all that extra oil and fat, so you could say they’re better for you, too. And, easier than dealing with all that deep fryer mess and hassle!

Oven Baked Sweet Potato Tots | Recipe from Toby's Family Foods

These tots are easy enough that to make them as an after school snack for your kiddos, prep in advance for game day watch parties, or whenever you’re feeling like some yummy tots! After baking, you could also freeze them in batches and just toss into the oven – cook for slightly longer when reheating.

Sweet Potato Tots with Toby’s Lite Ranch Dressing

These sweet potato tots are an easy snack to throw together and absolutely irresistible when paired with and of Toby’s Ranch flavors (Regular, Lite or Jalapeño). Sometimes all you need is a little ranch & sweet potatoes – especially during game day watch parties!


Oven Baked Sweet Potato Tots - healthier spin on your standard, deep-fried tater tots


  • 2 large sweet potatoes, peeled
  • 1 egg
  • ¼ cup flour
  • ¼ teaspoon sea salt
  • ¼ teaspoon paprika
  • ¼ teaspoon garlic powder


  1. Preheat oven to 425ºF.
  2. Add the peeled sweet potatoes to a large pot of boiling water and cook for 10-15 minutes, until just slightly softened (this makes them easier to grate). Drain and cool until you’re able to handle them.
  3. Grate the cooled sweet potatoes with a cheese grater or in a food processor with the grating blade.
  4. Combine the shredded potato and egg in a medium bowl. Add flour, salt, paprika and garlic powder and stir until just combined.
  5. Form the potato mixture into 1-inch balls and place on a baking sheet.
  6. Bake for approximately 10-15 minutes, turning the tots every 5 minutes to cook evenly.
  7. Remove from oven and let cool. Plate and serve with Toby’s Lite Ranch Dressing or other Toby’s Ranch of choice!
Here's the TRUTH about tofu.

The Truth about Tofu

In the last 15 or so years, tofu and other soy products and foods have plummeted in popularity. The main reason due to some questionable studies, funded by the meat and dairy industries, aimed at getting market share back from soy milk and tofu products.

There’s a lot we know for sure about tofu and soy and we took a look at a lot of the misinformation out there. So we rounded up the hard cold facts and brought them to you here.

Did you know Soy is heart healthy? Here are some more facts about soy and tofu you might not already know.
Did you know Soy is heart healthy? Here are some more facts about soy and tofu you might not already know.

We’ve taken a look at the research from reputable sources and all the information out there. We turned to nutritionists, our suppliers of tofu, and the history of Asian cultures who have enjoyed soy and tofu foods for thousands of years. With that, we believe that soy is a healthy, safe food you can consume just like any other ingredient out there: in moderation, and as part of a healthy diet.

Here’s the truth about tofu, broken down by some of the most common myths you might have heard about soy and tofu:

What's the real story on tofu and soy? Here are the common myths about soy - busted.


The bottom line: keep your eyes out for non-organic soy and heavily processed soy powders or isolates that might be hiding in some packaged foods. Most people are eating more soy than they know because it’s hiding in a lot of processed foods, in highly processed forms.

Overall, soy foods like tofu are a delicious, healthy, and vegetarian source of protein and other nutrients. Choose organic soy and enjoy in moderation, just like most other foods. Soy can and should be part of a healthy diet and lifestyle. Reap the benefits of this tasty bean in forms of tofu, miso, tempeh, edamame, soy milk, and so much more! We suggest tofu spreads and dips of course.

What's the real story on tofu and soy? Here are the common myths about soy - busted.