1 hr

Greek Tofu Bowl

Enjoy a flavorful Greek Tofu Bowl, featuring marinated tofu, fresh veggies, and Mediterranean flair for a healthy and delicious meal option.

Ingredients

For the tofu

  • Olive oil spray
  • 1 14-ounce package extra firm tofu, drained
  • ½ cup nonfat plain Greek yogurt
  • 2 garlic cloves, minced
  • 1 teaspoon lemon zest, from 1 lemon
  • Kosher salt
  • Freshly ground black pepper
  • ½ cup plain panko breadcrumbs, or gluten-free panko
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 teaspoon dried oregano

For the dressing

  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon lemon juice
  • ½ teaspoon dried oregano
  • ¼ teaspoon kosher salt
  • Freshly ground black pepper

For the bowl

  • 2 Persian cucumbers
  • 1 small red bell pepper
  • 1 cup grape tomatoes
  • ¼ cup sliced red onion
  • 1 ounce crumbled feta cheese
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Instructions

  1. Begin by preheating the oven to 400 degrees F and lightly greasing a sheet pan with oil.
  2. Place the tofu on a plate lined with a paper towel or tea towel. Cover it with another towel and press out excess water by placing a heavy pan on top.
  3.  Prepare the dressing by combining all dressing ingredients in a small measuring cup, whisking them together, and setting the mixture aside.
  4. In a medium bowl, mix yogurt with garlic, lemon zest, ¼ teaspoon salt, and pepper to taste.
  5. On a plate, combine breadcrumbs with garlic powder, onion powder, oregano, ½ teaspoon salt, and pepper to taste. Mix well.
  6. Slice the tofu into 8 equal slices, about ½ inch thick. Season each slice with salt and pepper.
  7. Coat each tofu slice with the yogurt mixture, then dip it in the breadcrumb mixture, ensuring all sides are coated. Place the breaded slices on the prepared sheet pan and lightly spray the top with olive oil.
  8. Bake the tofu in the preheated oven for 20 minutes, then carefully flip each piece and bake for an additional 20 minutes.
  9. While the tofu is baking, dice the cucumber and bell pepper into 1-inch pieces and halve the tomatoes.
  10. Allow the tofu to cool for 5 minutes after baking. In two shallow bowls, divide the cucumber, pepper, onions, and tomatoes, then top each with 4 slices of tofu.
  11. Re-whisk the dressing and drizzle it over the bowls, then sprinkle crumbled feta on top before serving.

Nutrition

Servings: 2, Serving Size: 1 bowl, Calories: 485 kcal, Carbohydrates: 30 g, Protein: 32 g, Fat: 27 g, Saturated Fat: 5.5 g, Cholesterol: 16 mg, Sodium: 682 mg, Fiber: 6 g, Sugar: 9 g, WW Points: 8

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