Vegan Greek Salad with Feta
Discover the vibrant flavors of the Mediterranean with this Vegan Greek Salad with Feta, a plant-based twist on the classic favorite. Bursting with crisp cucumbers, juicy tomatoes, crunchy green bell peppers, and briny Kalamata olives, this refreshing salad is elevated by cubes of marinated tofu that mimic the savory richness of traditional feta cheese. A zesty dressing made with olive oil, red wine vinegar, and aromatic oregano ties all the ingredients together beautifully, while fresh parsley adds a bright finishing touch. Quick and easy to prepare in just 20 minutes, this healthy vegan salad is perfect as a light lunch, side dish, or picnic star. Whether you’re embracing a plant-based lifestyle or simply craving a fresh and flavorful dish, this Greek salad is sure to satisfy! For a vegan Mediterranean recipe that's packed with taste and nutrition, add this one to your repertoire today.
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Recipe Information
Ingredients
- 1 large cucumber
- 4 medium ripe tomatoes
- 1 medium green bell pepper
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.25 cup fresh parsley
- 0.25 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 250g block of firm tofu
- 1 tablespoon lemon juice
- 1 tablespoon nutritional yeast
- 0.5 teaspoon garlic powder
Instructions
Start by preparing the vegan feta. Drain and press the tofu to remove excess moisture.
Cut the tofu into small cubes. In a bowl, mix lemon juice, nutritional yeast, garlic powder, and a pinch of salt to create a marinade.
Add the tofu cubes to the marinade and gently toss to coat. Set aside to marinate while you prepare the salad.
Peel the cucumber if desired. Slice the cucumber in half lengthwise and then into thick half-moons.
Cut the tomatoes into wedges. If they are particularly juicy, you may wish to remove some seeds.
Thinly slice the green bell pepper and red onion.
In a large bowl, combine the cucumber, tomatoes, bell pepper, red onion, and olives.
Chop the fresh parsley and add it to the bowl with the vegetables.
In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss gently to combine.
Add the marinated tofu feta to the salad, folding it in gently to avoid breaking the pieces.
Let the salad sit for about 10 minutes to allow the flavors to meld together.
Serve the salad fresh, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1421 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 110.6 g | 142% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2693 mg | 117% | |
| Total Carbohydrate | 72.4 g | 26% | |
| Dietary Fiber | 27.5 g | 98% | |
| Total Sugars | 29.5 g | ||
| Protein | 45.1 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1162 mg | 89% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 2934 mg | 62% | |
*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.
