I'm excited to share with you my take on a fresh and vibrant salad inspired by Mediterranean cuisine. Packed with flavors and textures, this tofu Mediterranean salad is the perfect meal for those who crave something wholesome and delicious.
A tasty Mediterranean salad is a light and refreshing meal, especially for summertime lunches.
If you like this salad, then you will also love this vegan tzatziki dip recipe. A great addition to your menu.
- Olive oil
- Black pepper
- Garlic powder
- Balsamic vinegar
- Cherry tomatoes
- Red onion
- Garlic clove
- Salad greens
In a large bowl, place the cubed tofu, garlic powder, cornstarch, paprika, coriander, black pepper, and salt. Mix so the tofu is coated in the seasonings, then set it aside.
In a large saucepan, cover the potatoes with water and a generous amount of salt. Bring to a boil over medium heat, then cook for 20 to 30 minutes, until softened.
Next, preheat the oven to 425°F and line a baking sheet with parchment paper.
When the potatoes are done cooking, drain them, and then pour them onto the other side of the baking dish. Use a glass or bowl and mash each potato down. Spread the tofu onto the baking sheet in an even layer on one half of the pan and set it aside.
Squeeze the lemon juice over the potatoes and tofu, season with salt and pepper, then bake for 20 to 30 minutes, until the tofu and potatoes are crispy and browned.
While this bakes, toss the salad greens with cucumbers and tomatoes in a large bowl. Drizzle with olive oil, salt, and black pepper.
Arrange the salad with potatoes and tofu on top, along with a dollop of hummus to serve. If desired, drizzle with balsamic vinegar.
Below are some great substitutions to keep in mind when making this tofu salad.
- You can substitute olive oil with other types of vegetable oils such as avocado oil, sunflower oil, or grapeseed oil.
- If you don't have balsamic vinegar, you can use red wine vinegar, apple cider vinegar, or white wine vinegar as a substitute.
- For those who don't care for tofu or don't have it available, you can substitute it with tempeh, seitan, or chickpeas for a different source of plant-based protein.
- You can use other types of potatoes such as sweet potatoes, Yukon gold potatoes, or red potatoes as a substitute for the potatoes in the recipe. Just be mindful of the different cooking times and adjust accordingly.
- If you don't have a fresh lemon, you can use bottled lemon juice as a substitute. However, fresh lemon juice will always provide the best flavor and aroma.
- Hummus can be replaced with tahini, vegan yogurt, mashed black beans, or mashed chickpeas.
Want to use the base of this recipe but kick it up a notch? Check out these ideas to create variations that are still delicious and plant-based.
- Instead of pan-frying the tofu, you can grill it on a hot grill pan or an outdoor grill for a smoky flavor and charred texture.
- Add cooked quinoa or couscous to add texture and more fiber.
- Include crumbled vegan feta cheese for texture and flavor.
- You can add sliced Kalamata olives or green olives to the salad for a briny flavor and a pop of color.
- Roast other vegetables such as zucchini, eggplant, or bell peppers and add them to the salad for more variety and nutrition.
- You can add canned or marinated artichoke hearts to the salad for a unique texture and flavor.
- Cooked or canned chickpeas can be added to the salad for more protein and fiber.
Remember to be creative and experiment with different ingredients and flavors to find your own favorite variation of the tofu Mediterranean salad recipe. Enjoy!
Below are the tools used to prepare this recipe. If you don't have them in your kitchen already, check out our recommendations below.
To store leftovers of the tofu Mediterranean salad, there are a few things to consider.
- Transfer the salad to an airtight container and store it in the refrigerator for up to 4 days.
- Do not freeze this recipe as the tofu, potatoes, and cucumbers do not freeze and thaw well for this recipe.
- When storing, keep the dressing in a jar separate from the other ingredients to stay fresh longer.
- If you prefer to eat the salad warm, you can gently reheat the tofu and potatoes in the microwave or on the stovetop before serving.
By following these tips, you can store and enjoy the leftover tofu Mediterranean salad for a few days without compromising on its quality and freshness.
One way to make sure this is delicious every time is to marinate the tofu before cooking. Tofu takes don't the flavors of the recipe, and a simple marinade can really elevate the flavor of this salad. We like this marinated tofu recipe best.
While we bake this tofu, you can also grill or pan-fry the tofu. The goal is to add flavor and texture.
Extra-firm tofu is best for this recipe. Be sure to squeeze out any excess liquid to give a nice crispy texture once baked.
If you like these fresh flavors, then you will love some of our other recipes below.
Want to make this part of a meal? Check out some of the ideas below that are also delicious and easy to prepare.
Tofu Mediterranean Salad
For the seasonings:
- Begin by placing cubed tofu into a large bowl, along with garlic powder, cornstarch, paprika, coriander, black pepper, and salt. Combine everything thoroughly to ensure the tofu is evenly coated in the seasonings. Once done, set it aside and move on to the next step.
- In a large saucepan, add potatoes and cover them with water, adding a generous amount of salt. Turn on the heat to medium and bring everything to a boil. Allow the potatoes to cook for 20 to 30 minutes until they're fully softened.
- Now, preheat your oven to 425°F and line a baking sheet with parchment paper. Spread the seasoned tofu onto one half of the sheet and ensure it is evenly distributed. Keep it aside and move on to the next step.
- Once the potatoes are cooked, drain them and transfer them to the other half of the baking dish. Use a glass or bowl to mash each potato down to give them a flatter appearance.
- Next, drizzle some lemon juice over both the tofu and potatoes and season them with salt and pepper. Place the baking sheet into the oven and bake for 20 to 30 minutes until both the tofu and potatoes are crispy and have a lovely golden-brown hue.
- While the tofu and potatoes are baking, mix together the salad greens, cucumbers, and tomatoes in a large bowl. Drizzle the mixture with olive oil and add a pinch of salt and black pepper to taste.
- To serve, arrange the salad onto plates and place the potatoes and tofu on top. Finish it off with a dollop of hummus and a drizzle of balsamic vinegar, if desired.
- Use a mix of your favorite greens or lettuce as a base for the salad.
- Roast additional vegetables such as mushrooms, zucchini, or squash to mix into the salad.
- Store the dressing separate from the rest of the ingredients until time to serve.
Make sure you are being safe in food handling. Check out our favorite tips below!
- Always sanitize countertops, cutting boards, utensils, and cookware thoroughly between each use.
- Wash your hands in warm soapy water, rubbing for at least 20 seconds before rinsing. Remember, "FROG" means friction rubs off germs.
- After serving food, allow it to cool, then place it into the refrigerator or proper storage immediately. Food should be at room temperature for no more than 2 hours for safety.