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If you’ve talked to me in the last week, then you’ve definitely heard of this salad, because I have been making it every single day. It was a recipe that I saw pop up on my social media feed and after adapting it a bit, I can’t stop eating it. This salad is so easy to throw together and so flavorful in its simplicity. If you are looking for a new salad obsession, definitely give this one a try!
Traditionally, a marousalata (which more or less means “lettuce salad” (from the Greek μαρούλι, or “maroúli,” which means lettuce) traditionally contains thinly-sliced romaine lettuce and scallions, tossed with chopped herbs and a simple dressing made with lemon juice and olive oil. This adaptation adds in some kalamata olives, tofu and vegan feta cheese to sneak in more protein and fat and make this salad into a main course.
The key to this salad is finely slicing the lettuce and herbs to make them easier to eat and digest. The thin strips of lettuce also soften much quicker and will coat better in the dressing. I find the best way to thinly slice romaine lettuce is to leave it attached to the heart and rotate the head a quarter turn every time you slice. This way you slice everything evenly.
This salad can easily be made soy-free by either omitting the tofu, or using hempfu or pumfu instead. I have a recipe for making homemade hempfu (hemp tofu) on my other site! If you cannot have coconut, or are avoiding saturated fat, you can use a homemade tofu feta in place of the faux feta included in this recipe.
Notes on Making Low Carb Vegan Marousalata-Inspired Romaine Salad
- If you want to make this soy-free, you can easily use Hempfu or Pumfu in place of the tofu. You could also add any sort of mock meat that you think would work here. Seitan (for those that can tolerate gluten) or mock chicken products would taste great!
- The brand of dairy-free feta I use most is Violife. I just think it tastes the best out of all the ones I’ve tried. If you have a better suggestion though, I’d love to hear it in the comments!
- You can also just use a tofu feta instead of including both tofu and a vegan feta.
- To add more protein, I will sometimes double the amount of tofu.
- I usually eat this all at once as a main course, but of course you can also eat it as a side dish. The nutrition info for half of this salad is as follows: 233 calories, 20.3g fat, 6.8g protein, 4.8g net carbs
- The ingredients used are all generic, unless a brand is specified. For this recipe, the only non-generic item is the Violife vegan Just Like Feta.
- To calculate net carbs, simply subtract the fiber from the total carbohydrates. 16.6g – 7g = 9.6g net carbs
- While I strive to provide accurate nutrition information, different brands of products will have different values, so your calculations may vary!
Low Carb Vegan Marousalata-Inspired Greek Romaine Salad
- 1 head small head romaine lettuce (about 4oz/112g)
- 1/4 block extra-firm tofu (3.5oz/100g)
- 2 oz kalamata olives
- 1 ounce vegan feta of choice (I use Violife)
- 1/4 cup chopped fresh dill
- 1/4 cup thinly sliced scallions (green part only)
- 1 tbsp extra-virgin olive oil
- 1 tbsp lemon juice
- Finely slice the lettuce, and cube or crumble the tofu and vegan feta. Toss all ingredients together and enjoy.