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Tuesday, May 2, 2023

Greek Tofu Bowls – Skinnytaste


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

Greek Tofu Bowl

Greek Tofu Bowl

Tofu is a good supply of vegetarian protein. It’s low in energy and really gentle in taste, so it wants somewhat like to make it one thing you crave. Since I all the time get requests for brand spanking new methods to get pleasure from tofu that’s not Asian, I got here up with this wholesome Greek Tofu recipe. It’s like a Greek salad with tofu, with a number of recent and colourful greens. Plus, they pack in 32 grams of protein per serving. This can be a nice plant-based principal course for lunch or dinner. Extra of my favourite straightforward tofu recipes are these Tofu Poke Bowls, Tofu Stir Fry, Spicy Sriracha Tofu Rice Bowls, and Tofu Tacos.

Breaded Tofu

How do you infuse tofu with taste?

Many Greek tofu marinade recipes use a liquid marinade to infuse taste, however it didn’t look like the best way to go for a Mediterranean taste. As an alternative, I created thinner cutlet and layered taste with seasoned Greek yogurt and breadcrumbs, creating a lightweight, but crunchy tofu dish, even non-tofu lovers will get pleasure from!

Greek Tofu Elements

  • Tofu: Drain one bundle of additional agency 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 best way 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 other towel, and place a heavy pan on prime to press out the surplus water.
  2. Dressing: Whisk the dressing substances and put aside.
  3. Greek Yogurt Combination: Mix the yogurt, garlic, lemon zest, salt, and pepper.
  4. Tofu Breading: Combine the panko and seasoning.
  5. Season Tofu: Slice the tofu widthwise into eight equal slices, about half-inch every. Sprinkle with salt and pepper on each side.
  6. Dredge the Tofu: Evenly coat the items in yogurt after which the breadcrumbs, urgent gently to stick. 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 one more 20 minutes. Let cool for 5 minutes.
  8. Prep the Greens: Cube the cucumber and bell pepper into one-inch items, slice the pink onions, and halve the tomatoes.
  9. Assemble the Tofu Bowls: Add half of the greens to 2 massive bowls and prime every with 4 tofu slices. Drizzle with dressing and sprinkle with feta.

The best way to Retailer Greek Bowls

The tofu would be the crispiest straight out of the oven, however if you wish to meal prep these vegetarian Greek bowls, retailer the tofu, veggies, dressing, and cheese individually. Reheat the tofu within the air fryer, oven, or microwave till heat.

Variations

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

Extra Bowls Recipes You’ll Love

Prep: 20 minutes

Cook dinner: 40 minutes

Complete: 1 hr

Yield: 2 servings

Serving Measurement: 1 bowl

  • Preheat oven to 400 levels F. Evenly spray a sheet pan with oil and put aside.

  • Place tofu on a paper towel or tea towel lined plate.  Cowl with one other towel and place a heavy pan on prime to press out extra water from tofu.

  • In the meantime, make the dressing. In a small measuring cup, mix all dressing substances.  Whisk to mix and put aside.

  • In a medium bowl, mix the yogurt with the garlic, lemon zest, ¼ teaspoon salt and pepper, to style.

  • Place breadcrumbs on a plate then add the garlic powder, onion powder, oregano, ½ teaspoon salt and pepper, to style. Combine to mix.

  • Slice tofu widthwise into 8 equal slices, about ½ inch every.  Season slices with a pinch of salt and pepper.  Flip the slices and season with one other pinch of salt and pepper.

  • Working with 1 slice at a time, add the tofu to the yogurt combination and together with your arms or the again of a spoon, evenly coat the tofu with the yogurt then put aside on one other clear plate.  Repeat with the remaining slices.

  • As soon as all slices are coated in yogurt, transfer to the breading.

  • Dip every slice within the breadcrumbs, urgent gently to stick to all sides.  Place every breaded slice on the ready sheet pan. Evenly spray the highest with olive oil.

  • Place tofu within the oven and bake for 20 minutes.  Take away the sheet pan from the oven, rigorously flip every piece, then return to the oven to bake for a further 20 minutes.

  • In the meantime, cube the cucumber and bell pepper into 1-inch items and halve the tomatoes.

  • When the tofu is completed, permit it to chill for five minutes whilst you assemble the bowls.  In 2 shallow bowls, add ½ the cucumber, pepper, onions and tomatoes to every then prime with 4 slices of tofu.  Whisk the dressing to re-combine then drizzle over the bowls and prime with crumbled feta.

Final Step:

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

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