Mediterranean Inspired Tofu Salad

Looking for a light, yet filling dish that’s bursting with Mediterranean flavors?

This tofu salad is packed with vibrant ingredients like sun-dried tomatoes, olives, and butter beans, all brought together with a creamy tahini-balsamic dressing.

The crispy baked tofu adds a delightful texture and plant-based protein, making it perfect for a quick lunch or dinner. Whether you’re looking to enjoy it as a meal on its own or as a side dish, this salad is fresh, nutritious, and incredibly satisfying.

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Ingredients You’ll Need

Here’s a list of everything you’ll need to make this Mediterranean Tofu Salad recipe:

• 1 block (280g) tofu
• 1 cucumber
• 1/2 head of lettuce
• 280g sun-dried tomatoes
• 1 tin of butter beans (drained)
• 50g olives
• 100g dried quinoa
• 2 tbsp tahini
• 1 tbsp balsamic vinegar
• Olive oil
• Salt and pepper
• To top: basil, mixed seeds

Why Tofu Works So Well in This Salad

Tofu is a versatile and mild-flavored protein that soaks up the flavors around it, making it a fantastic addition to this Mediterranean-inspired salad.

Baking the tofu gives it a crispy texture on the outside while keeping it soft on the inside, making every bite satisfying.

It’s also a great plant-based alternative to more traditional salad proteins like chicken or feta, giving you a nutritious option that’s packed with protein, calcium, and iron.

Boosting the Flavor with Sun-Dried Tomatoes and Olives

Sun-dried tomatoes and olives are two classic Mediterranean ingredients that bring rich, savoury flavours to the salad.

The tanginess of the sun-dried tomatoes and the briny goodness of the olives balance out the creaminess of the tahini dressing, while adding bursts of flavour with every bite.

You can use any type of olives you like, from Kalamata to green olives, depending on your personal preference.

Tofu Salad is A Perfect Make-Ahead Meal

One of the best things about this salad is how well it keeps, making it ideal for meal prepping.

You can prepare the components ahead of time and store them separately in the fridge. When you’re ready to eat, just toss everything together, drizzle with dressing, and top with your garnishes.

It’s a quick, easy, and healthy meal that’s perfect for busy weekdays or to pack for work lunches.

Tofu Salad is A Nutritious Powerhouse

With quinoa, butter beans, and tofu, this salad is not only delicious but also full of plant-based protein and fiber.

Quinoa is a complete protein, providing all nine essential amino acids, while butter beans add a creamy texture and heartiness.

Combined with nutrient-dense vegetables, healthy fats from olive oil, and the power of seeds for crunch, this salad is a nutritious, well-rounded meal that helps keeps you full and satisfied throughout the day.

How to Make This Recipe

Step 1: Preparing the Tofu

Start by preheating your oven to 180°C.

While it heats up, cut your block of tofu into 1-inch cubes. Spread the cubes out on a baking tray and drizzle with olive oil, then sprinkle with salt and pepper.

Give everything a gentle toss to coat, then pop the tray into the oven and bake for about 40 minutes, turning the tofu halfway through so all sides get evenly golden and crispy.

For an extra-crispy tofu, press the tofu before baking to remove excess water. This helps the tofu absorb more flavour while cooking.

Step 2: Cooking the Quinoa

While the tofu is baking, cook your quinoa.

Bring a small pan of water to a boil and add the quinoa. Reduce the heat to a simmer and cook for around 10 minutes, or until the quinoa has expanded and softened.

Once cooked, drain off any excess water and set it aside to cool.

For even more flavour, cook your quinoa in vegetable broth instead of water. This adds a rich depth that complements the salad perfectly.

Step 3: Prepping the Vegetables

While the quinoa and tofu are cooking, you can prep the vegetables.

Shred the lettuce into fine strips, dice the cucumber into small chunks, and chop the sun-dried tomatoes into bite-sized segments. Drain the butter beans and have them ready to go.

Feel free to get creative with the veggies—add some chopped bell peppers or even fresh cherry tomatoes for an extra burst of flavour and colour.

Step 4: Making the Tahini-Balsamic Dressing

In a small bowl or jug, mix together the tahini and balsamic vinegar.

The mixture will get thick and sticky, but don’t worry—this is normal!

Gradually add small splashes of water while whisking until the dressing reaches a creamy consistency. Season with salt and pepper to taste.

If you like a little sweetness in your dressing, you can add a dash of maple syrup or honey for balance.

Step 5: Assembling the Salad

Once everything is prepped, it’s time to bring it all together.

In a large mixing bowl, combine the cooked quinoa, baked tofu, shredded lettuce, diced cucumber, sun-dried tomatoes, butter beans, and olives. Give everything a good mix to ensure the ingredients are evenly distributed.

Tossing the salad gently helps the ingredients keep their texture and prevents the tofu from breaking apart.

Step 6: Serving and Garnishing

Divide the salad into bowls and drizzle generously with the tahini-balsamic dressing.

Finish by topping each serving with freshly chopped basil and a sprinkle of mixed seeds for added crunch.

For a little extra zing, you can add a squeeze of fresh lemon juice over the top just before serving.

Frequently Asked Questions

Can I use a different grain instead of quinoa?

Yes! If you prefer, you can substitute quinoa with couscous, bulgur wheat, or even brown rice. Each grain brings its own unique texture to the dish, so feel free to use what you like or have on hand.

How do I store leftovers?

Store the components of the salad (tofu, quinoa, vegetables) in separate airtight containers in the fridge for a few days. When ready to eat, simply toss everything together and drizzle with the dressing.

Is there a substitute for tahini in the dressing?

If you’re not a fan of tahini, you can replace it with almond butter or cashew butter for a different flavour profile. Alternatively, a simple olive oil and balsamic vinegar dressing also works beautifully in this salad.

What can I serve with this salad?

This salad is delicious on its own, but it also pairs well with pita bread, hummus, or a light soup. If you’re looking for something heartier, you could serve it with a side of roasted vegetables or a grilled flatbread.

And that’s it for this Mediterranean Inspired Tofu Salad recipe. You can find the whole thing on a handy recipe card just below, so be sure to Pin it for later!

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