Mediterranean Diet Tofu Skin Roll
Elevate your plant-based palate with this Mediterranean Diet Tofu Skin Roll recipe, a vibrant fusion of wholesome ingredients perfectly wrapped in tender yuba sheets. Packed with nutrient-dense cooked quinoa, juicy cherry tomatoes, briny Kalamata olives, crisp baby spinach, and fragrant parsley, each bite bursts with Mediterranean-inspired flavors. The zesty dressing made with extra virgin olive oil, lemon juice, and ground cumin adds a tangy depth, while pan-searing creates a golden, lightly crisp exterior. Perfect for meal prep, entertaining, or a light yet satisfying lunch, these versatile rolls can be served warm or at room temperature, paired with a creamy tahini dipping sauce or refreshing lemon wedges. Vegan, gluten-free, and loaded with healthy fats and protein, this recipe is a delightful addition to any health-conscious menu!
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Recipe Information
Ingredients
- 4 sheets Tofu skin (yuba)
- 1 cup Cooked quinoa
- 0.5 cup Cherry tomatoes, diced
- 0.25 cup Pitted Kalamata olives, chopped
- 1 cup Baby spinach, chopped
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Extra virgin olive oil
- 1 tablespoon Lemon juice
- 1 teaspoon Minced garlic
- 1 teaspoon Ground cumin
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Water
Instructions
Soak the tofu skin (yuba) sheets in warm water for about 5 minutes until softened. Drain and pat dry with a clean towel. Set aside.
In a large bowl, combine the cooked quinoa, diced cherry tomatoes, chopped Kalamata olives, chopped baby spinach, and fresh parsley.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to create the dressing.
Pour the dressing over the quinoa mixture and mix well to evenly coat all the ingredients.
Place a softened tofu skin sheet on a clean work surface or cutting board. Spoon about 3-4 tablespoons of the quinoa filling onto one edge of the tofu skin.
Roll the tofu skin tightly around the filling, folding in the edges as you go to create a secure roll. Repeat with the remaining tofu skin sheets and filling.
Heat a non-stick skillet over medium heat. Add 1 tablespoon of olive oil and carefully place the tofu skin rolls seam-side down in the skillet.
Cook the rolls for about 2-3 minutes on each side until they are golden brown and slightly crisp.
Remove from the skillet and let the rolls rest for a minute before cutting them into bite-sized pieces for serving.
Serve warm or at room temperature with a side of extra lemon wedges or a light tahini dipping sauce, if desired.
Nutrition Facts
Calories |
884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.3 g | 73% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2152 mg | 94% | |
| Total Carbohydrate | 57.5 g | 21% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 6.1 g | ||
| Protein | 39.4 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 397 mg | 31% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 1377 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
