Healthy Tofu Bowl Recipe: Greek Style
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Introduction
Greek-inspired vegan meals are all about fresh ingredients, bold flavors, and a balance of textures. One such dish is a healthy tofu bowl recipe, where tofu takes center stage and is paired with vibrant Mediterranean ingredients like olives, tomatoes, and a tangy dressing. This recipe not only provides a satisfying meal but also packs a nutritional punch with plant-based protein, healthy fats, and fiber. Whether you’re a vegan or just looking for a quick, healthy dinner option, this Greek-inspired tofu bowl is a delicious way to nourish your body while enjoying the bold, fresh flavors of the Mediterranean.
Ingredients
- 1 block firm tofu (find it at Amazon Fresh)
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
- 1/2 cup cherry tomatoes, halved
- 1/4 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted
- 1/4 cup crumbled feta cheese (vegan feta for vegan option)
- 1/4 cup hummus (optional for extra creaminess)
- 1/2 cup cooked quinoa or couscous (optional for a grain base)
- 1 tablespoon lemon juice
- 1 tablespoon tahini (optional for dressing)
Step-by-Step Instructions
Step 1: Prepare the tofu
Begin by draining the tofu and pressing it to remove excess moisture. You can wrap the tofu block in a clean kitchen towel and place something heavy on top for about 10 minutes, or use a tofu press if you have one. Once pressed, cut the tofu into cubes.
Step 2: Cook the tofu
Heat the olive oil in a large pan over medium heat. Add the tofu cubes to the pan and sauté for about 5-7 minutes, turning occasionally until the tofu is golden and crispy on all sides. Sprinkle with dried oregano, garlic powder, salt, and pepper during cooking to infuse flavor.
Step 3: Prepare the veggies
While the tofu cooks, prepare the fresh veggies. Halve the cherry tomatoes, slice the cucumber, and thinly slice the red onion. Set them aside in a bowl along with the Kalamata olives.
Step 4: Assemble the bowl
Once the tofu is cooked, start assembling your tofu bowl. If you’re using quinoa or couscous, spoon a generous portion into the bottom of a bowl. Top with the sautéed tofu, followed by the fresh veggies (tomatoes, cucumber, red onion, and olives). Sprinkle crumbled feta cheese on top (vegan feta for a vegan version), and add a dollop of hummus for extra creaminess.
Step 5: Make the dressing
In a small bowl, whisk together lemon juice, tahini, and a little extra olive oil to make a tangy dressing. Drizzle this over the top of the tofu bowl for added flavor. Optionally, you can add more salt and pepper to taste.
Nutritional Info (per serving)
- Calories: ~350
- Protein: 18g
- Fat: 22g (mostly healthy fats from olive oil and tofu)
- Carbs: 25g
- Fiber: 6g
- Vitamins and Minerals: High in Vitamin C (from veggies), calcium (from tofu and feta), and iron (from quinoa or couscous)
This healthy tofu bowl recipe provides a balanced combination of protein, healthy fats, and carbs, making it a filling and nutritious meal. The tofu offers a plant-based protein source, while the fresh veggies and olives provide fiber, antioxidants, and essential vitamins. The tahini dressing brings in some healthy fats, while the hummus adds a rich, creamy texture. It’s a perfect meal for lunch, dinner, or even meal prepping!
Conclusion
This healthy tofu bowl recipe Greek-style is not only incredibly delicious but also packed with nutrients that will keep you satisfied for hours. It’s an easy-to-make, quick vegan dinner that’s customizable based on your preferences. You can switch up the veggies, add a grain base like quinoa or couscous, or even toss in your favorite toppings. This recipe brings the fresh, bold flavors of Greece into your home, making it the perfect option for anyone seeking a tasty, plant-based meal.
What’s your favorite tofu bowl topping? Share your ideas in the comments below, and don’t forget to tag us on Instagram with #EasyYumFood when you make this recipe. We’d love to see how you customize your tofu bowl!
For more healthy and quick meal ideas, be sure to explore our Healthy Recipes and Quick Meals sections.