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square white plate of vegan tofu Mediterranean salad on gray counter

Tofu Mediterranean Salad

Katie Hale
You'll love this tofu Mediterranean salad recipe. Healthy and easy to make, this dish is perfect for lunch or dinner.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Course Main Dish
Cuisine Mediterranean
Servings 2
Calories 802 kcal

Ingredients
  

For the seasonings:

For the salad:

Instructions
 

  • 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.
    spoon stirring tofu and spices in glass bowl
  • 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.
    potato and tofu on baking sheet before baking
  • 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.
    cucumber and tomatoes in white bowl
  • greens in bowl topped with tofu, potatoes, and tomato

Video

Notes

  1. Use a mix of your favorite greens or lettuce as a base for the salad. 
  2. Roast additional vegetables such as mushrooms, zucchini, or squash to mix into the salad. 
  3. Store the dressing separate from the rest of the ingredients until time to serve. 

Nutrition

Calories: 802kcalCarbohydrates: 148gProtein: 34gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 3gSodium: 1248mgPotassium: 3244mgFiber: 21gSugar: 12gVitamin A: 1146IUVitamin C: 170mgCalcium: 393mgIron: 9mg
Keyword Mediterranean tofu salad, tofu Mediterranean salad, tofu salad
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