Mediterranean-Inspired Tofu Bowls
Looking for an easy, high-protein plant-based meal? These Mediterranean-Inspired Tofu Bowls are packed with flavor, texture, and wholesome ingredients. The tofu is seasoned with Mediterranean-inspired spices and cooked until savory and golden, making it a delicious meat-free alternative for grain bowls, meal prep lunches, or quick weeknight dinners!
Ingredients
Seasoned Tofu Crumbles:
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons tomato paste
- 1 tablespoon Knorr liquid seasoning
- 1 tablespoon dried oregano
- 2 teaspoons dried dill
- ½ teaspoon salt, plus more to taste
- 2 (16-ounce) blocks of extra firm tofu, drained and shredded on the large side of a box grater
For the Cucumber-Chickpea Salad:
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1-2 teaspoons agave
- 1 (15-ounce ) can of chickpeas, drained and rinsed
- 1 large cucumber, diced
- 1- pint cherry tomatoes, diced
- 1 small red onion, diced
- Salt and pepper, to taste
For the Bowls:
- White or brown rice
- Kalamata olives
- Vegan tzatziki, homemade or storebought
- Pickled red onions
- Lemon wedges
- Fresh minced parsley, for garnish, optional
Instructions
- Preheat the oven to 425°F.
- For the tofu, place the olive oil, lemon juice, tomato paste, Knorr liquid seasoning, dried oregano, dried dill and ½ teaspoon salt in a large bowl and whisk to combine. Add the shredded tofu and gently toss to coat.
- Transfer the tofu to a lined baking tray and bake until golden and crisp around the edges, tossing halfway through, 20 to 30 minutes. Set aside.
- Meanwhile, prepare the chickpea salad. Place the olive oil, lemon juice, Dijon mustard, and 1 teaspoon agave in a large bowl and whisk until emulsified. Taste and adjust seasonings, adding more agave if you want it slightly sweeter.
- Add the chickpeas, cucumber, tomatoes and red onion to the bowl and gently toss to coat in the dressing. Taste and adjust seasonings, if necessary.
- To assemble the bowls, add equal portions of rice, seasoned tofu and the chickpea salad. Top with kalamata olives, tzatziki, pickled red onion and serve with fresh lemon wedges on the side. Garnish with fresh minced parsley and enjoy!
Video
Notes
Air-Fryer Instructions for the Seasoned Tofu:
Preheat your air fryer to 375°F (190°C). Arrange half the seasoned tofu crumbles in a single layer in the air fryer basket. Air fry for 12 to 15 minutes, shaking the basket or tossing the tofu halfway through for even browning. Check for doneness at 12 minutes, the crumbles should be golden with crisp edges.
Repeat with the remaining batch if needed. Air fry in batches rather than stacking to maintain optimal texture!
Tried this recipe?Let us know how it was!