Greek tofu bowls recipes

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Greek Tofu Bowls attribute crispy, baked breaded tofu cutlets over a mattress of latest cucumbers, tomatoes and peppers in a lightweight dressing.

Greek Tofu Bowl

Tofu is an efficient provide of vegetarian protein. It’s low in power and actually delicate in style, so it needs a little bit of wish to make it one factor you crave. Since I on a regular basis get requests for model spanking new strategies to benefit from tofu that’s not Asian, I obtained right here up with this healthful Greek Tofu recipe. It’s like a Greek salad with tofu, with loads of latest and vibrant greens. Plus, they pack in 32 grams of protein per serving. It’s a good plant-based foremost course for lunch or dinner. Further of my favorite simple tofu recipes are these Tofu Poke Bowls, Tofu Stir Fry, Spicy Sriracha Tofu Rice Bowls, and Tofu Tacos.

How do you infuse tofu with style?

Many Greek tofu marinade recipes use a liquid marinade to infuse style, nevertheless it didn’t appear to be the best way wherein to go for a Mediterranean style. Instead, I created thinner cutlet and layered style with seasoned Greek yogurt and breadcrumbs, making a lightweight, however crunchy tofu dish, even non-tofu lovers will benefit from!

Greek Tofu Elements

  • Tofu: Drain one package deal deal of extra company tofu.
  • Yogurt: I used nonfat plain Greek yogurt to coat the tofu.
  • Garlic: Mince two garlic cloves.
  • Lemon: Zest one lemon.
  • Panko breadcrumbs for additional crispy tofu
  • Seasoning: Salt, pepper, garlic powder, onion powder, dried oregano
  • Greek Bowl Dressing: Olive oil, pink wine vinegar, lemon juice, dried oregano, salt, pepper
  • Greens: Persian cucumber, pink bell pepper, grape tomatoes, pink onion
  • Cheese: Crumble feta on prime of the bowls.

The fitting method to Make Greek Tofu Bowls

  1. Drain the Tofu: Place tofu on a plate lined with paper towels or a tea towel, cowl with one different towel, and place a heavy pan on prime to press out the excess water.
  2. Dressing: Whisk the dressing elements and put apart.
  3. Greek Yogurt Mixture: Combine the yogurt, garlic, lemon zest, salt, and pepper.
  4. Tofu Breading: Mix the panko and seasoning.
  5. Season Tofu: Slice the tofu widthwise into eight equal slices, about half-inch each. Sprinkle with salt and pepper on both sides.
  6. Dredge the Tofu: Frivolously coat the gadgets in yogurt after which the breadcrumbs, pressing gently to stay. Place the breaded slices onto a greased sheet pan and evenly spray the tops with oil.
  7. Bake the breaded tofu on a baking sheet for 20 minutes at 400°F. Take away the pan from the oven, flip each bit, after which return to the oven to bake for an extra 20 minutes. Let cool for five minutes.
  8. Prep the Greens: Dice the cucumber and bell pepper into one-inch gadgets, slice the pink onions, and halve the tomatoes.
  9. Assemble the Tofu Bowls: Add half of the greens to 2 large bowls and prime each with 4 tofu slices. Drizzle with dressing and sprinkle with feta.

The fitting method to Retailer Greek Bowls

The tofu could be the crispiest straight out of the oven, nevertheless in case you want to meal prep these vegetarian Greek bowls, retailer the tofu, veggies, dressing, and cheese individually. Reheat the tofu throughout the air fryer, oven, or microwave until warmth.

Variations

  • Greens: Be comfortable to utilize any combo of veggies you’ve got gotten. Avocado, roasted beets, and zucchini would all be good.
  • Not a tofu fan? Swap it with shrimp or rooster.
  • Herbs: Sprinkle the bowls with latest herbs, like mint, dill, or basil.
  • Jarred Elements: Prime the Mediterranean bowls with kalamata olives, capers, or artichoke hearts.
  • Make It Further Filling: Add brown rice, quinoa, pita bread or chickpeas.
  • Vegan Tofu Bowls: Omit the cheese and use dairy-free yogurt.
  • Sauce: If you need further of a sauce on prime, prime if with tzatziki or drizzle with tahini.
  • Greek Salad: Add romaine lettuce or spinach in case you want to add leafy greens.

Further Bowls Recipes You’ll Love

Prep: 20 minutes

Put together dinner: 40 minutes

Entire: 1 hr

Yield: 2 servings

Serving Dimension: 1 bowl

  • Preheat oven to 400 ranges F. Frivolously spray a sheet pan with oil and put apart.
  • Place tofu on a paper towel or tea towel lined plate.  Cowl with one different towel and place a heavy pan on prime to press out further water from tofu.
  • Within the meantime, make the dressing. In a small measuring cup, combine all dressing elements.  Whisk to combine and put apart.
  • In a medium bowl, combine the yogurt with the garlic, lemon zest, ¼ teaspoon salt and pepper, to model.
  • Place breadcrumbs on a plate then add the garlic powder, onion powder, oregano, ½ teaspoon salt and pepper, to model. Mix to combine.
  • Slice tofu widthwise into 8 equal slices, about ½ inch each.  Season slices with a pinch of salt and pepper.  Flip the slices and season with one different pinch of salt and pepper.
  • Working with 1 slice at a time, add the tofu to the yogurt mixture and alongside together with your fingers or the once more of a spoon, evenly coat the tofu with the yogurt then put apart on one different clear plate.  Repeat with the remaining slices.
  • As quickly as all slices are coated in yogurt, switch to the breading.
  • Dip each slice throughout the breadcrumbs, pressing gently to stay to all sides.  Place each breaded slice on the prepared sheet pan. Frivolously spray the best with olive oil.
  • Place tofu throughout the oven and bake for 20 minutes.  Take away the sheet pan from the oven, rigorously flip each piece, then return to the oven to bake for an additional 20 minutes.
  • Within the meantime, dice the cucumber and bell pepper into 1-inch gadgets and halve the tomatoes.
  • When the tofu is accomplished, allow it to relax for 5 minutes while you assemble the bowls.  In 2 shallow bowls, add ½ the cucumber, pepper, onions and tomatoes to each then prime with 4 slices of tofu.  Whisk the dressing to re-combine then drizzle over the bowls and prime with crumbled feta.

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Serving: 1 bowl, Power: 485 kcal, Carbohydrates: 30 g, Protein: 32 g, Fat: 27 g, Saturated Fat: 5.5 g, Ldl ldl cholesterol: 16 mg, Sodium: 682 mg, Fiber: 6 g, Sugar: 9 g

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