Tofu Greek Salad
Elevate your salad game with this refreshing and hearty Tofu Greek Salad, a plant-based twist on the Mediterranean classic. This vibrant dish features crispy, golden tofu seasoned with oregano and garlic for a flavor-packed protein boost, paired with the crispness of cucumber, juicy cherry tomatoes, tangy kalamata olives, and creamy vegan feta cheese. A zesty dressing of lemon juice, red wine vinegar, and fresh parsley ties the salad together, creating a medley of bold, fresh flavors. Perfect for a quick and healthy lunch or a crowd-pleasing side dish, this Tofu Greek Salad is ready in just 30 minutes and bursting with nutritious ingredients. Whether you enjoy it immediately or allow the flavors to meld in the fridge, it's a delightful vegan and gluten-free option filled with Mediterranean-inspired goodness.
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 1 block (14 ounces) firm tofu
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon garlic powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 large cucumber
- 1.5 cups cherry tomatoes
- 0.5 small red onion
- 0.5 cup kalamata olives
- 0.5 cup (crumbled) vegan feta cheese
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 2 tablespoons (chopped) fresh parsley
Instructions
Drain and press the tofu to remove excess liquid. Cut it into 1/2-inch cubes.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the tofu cubes and sprinkle with oregano, garlic powder, salt, and black pepper. Cook for 8-10 minutes, stirring occasionally, until the tofu is golden and crispy on all sides. Set aside to cool slightly.
Meanwhile, peel the cucumber and cut it into thin half-moons. Slice the cherry tomatoes in half. Thinly slice the red onion. If desired, halve the kalamata olives.
In a large mixing bowl, combine the cucumber, cherry tomatoes, red onion, kalamata olives, and vegan feta cheese.
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, red wine vinegar, and fresh parsley to make the dressing.
Add the tofu to the vegetable mixture and pour the dressing over the salad. Toss gently to combine.
Taste and adjust seasoning with additional salt or pepper if needed.
Serve immediately or chill for 15-20 minutes for the flavors to meld. Enjoy!
Nutrition Facts
Calories |
384 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 38% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1133 mg | 49% | |
| Total Carbohydrate | 14.1 g | 5% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 4.2 g | ||
| Protein | 18.6 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 746 mg | 57% | |
| Iron | 4.2 mg | 24% | |
| Potassium | 585 mg | 12% | |
*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.
