Tofu Souvlaki Bowls: High Protein Meal
A vibrant and nutritious vegetarian take on classic Greek souvlaki, featuring marinated tofu, fresh vegetables, and a creamy tzatziki sauce, all served in a convenient bowl.
Ingredients
- 1 block extra-firm tofu pressed and cubed
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- 0.5 tsp garlic powder
- 0.25 tsp salt
- 0.125 tsp black pepper
- 0.5 cup plain Greek yogurt or dairy-free alternative
- 0.25 cup cucumber finely grated and squeezed dry
- 1 clove garlic minced
- 1 tbsp fresh dill chopped
- 1 tbsp lemon juice (for tzatziki)
- 0.25 tsp salt (for tzatziki)
- 0.125 tsp black pepper (for tzatziki)
- 1 cup cooked quinoa or rice
- 1 cup cherry tomatoes halved
- 0.5 cup cucumber diced
- 0.25 cup red onion thinly sliced
- 0.25 cup Kalamata olives pitted and halved
- 2 tbsp fresh parsley chopped
Instructions
- 1. Prepare the Tofu: In a medium bowl, whisk together 2 tbsp olive oil, 1 tbsp lemon juice, oregano, garlic powder, 0.25 tsp salt, and 0.125 tsp black pepper. Add the pressed and cubed tofu, tossing gently to coat. Marinate for at least 15 minutes, or up to 30 minutes in the refrigerator.
- 2. Cook the Tofu: Preheat your oven to 400°F (200°C). Spread the marinated tofu in a single layer on a baking sheet lined with parchment paper. Bake for 20-25 minutes, flipping halfway through, until golden brown and slightly crispy. Alternatively, pan-fry in a non-stick skillet over medium-high heat until golden on all sides.
- 3. Make the Tzatziki: While the tofu cooks, combine Greek yogurt, grated cucumber, minced garlic, fresh dill, 1 tbsp lemon juice, 0.25 tsp salt, and 0.125 tsp black pepper in a small bowl. Stir until well combined. Taste and adjust seasoning as needed.
- 4. Assemble the Bowls: Divide the cooked quinoa (or rice) among 2-3 serving bowls. Top with the cooked tofu, cherry tomatoes, diced cucumber, sliced red onion, and Kalamata olives.
- 5. Serve: Drizzle generously with the homemade tzatziki sauce and garnish with fresh parsley. Serve immediately.
Notes
For best flavor, marinate the tofu for at least 30 minutes, or even a few hours. If you prefer a crispier tofu, consider air frying at 375°F (190°C) for 15-20 minutes, shaking halfway. Serve with warm pita bread on the side or over a bed of fluffy couscous for variety. Dairy-free Greek yogurt works perfectly for a vegan tzatziki.