This Mediterranean Tofu Salad is a nutrient-dense meal that’s high in protein and fibre. It’s packed with a variety of vegetables, including tomatoes, cucumber, peppers and lots of fresh herbs.
It’s served with quinoa, which is not only a complete protein that contains all the essential amino acids. Quinoa is also a great source of B vitamins, magnesium and potassium.
Finished with olive oil, lemon, garlic and fresh basil, it’s a fantastic option for lunch or dinner.
Nutritional Highlights
✅ Plant-powered protein: tofu and quinoa both provide a complete source of protein.
✅ Rich in antioxidants: vegetables like tomatoes and peppers supply vitamins A and C.
✅ Healthy fats: olive oil contributes monounsaturated fats.
✅ High in fibre: quinoa and fresh vegetables mean it’s high in fibre too.
Try it for yourself and let me know what you think in the comments below.
Recipe Tips
- I don’t cook the tofu in this salad. Of course, if you would prefer to cook the tofu then just pan fry for a few minutes or put in the oven for 15 mins.
- I use ready-roasted jarred peppers for this recipe, but if you can’t find them or would prefer to use your own, you can. Put your peppers in the oven with a little oil whilst your tofu is marinating.
- This is great for meal prep. It will keep in a sealed tub in the fridge for up to 4 days. In fact, the flavours get better and better over time.
- I use mint and basil as my fresh herbs. Parsley would also work well. If you want a slightly less Mediterranean flavour, fresh coriander would be a nice substitute.
If you liked this Mediterranean tofu salad recipe, why not try:
Beetroot, Squash & Chickpea Salad
Mediterranean Tofu Salad
Ingredients
- 1 cup quinoa (200g)
- 1 large block of firm tofu (about 400g)
- 15 cherry tomatoes
- 2 large red peppers roasted (from a jar)
- 1 cucumber
- 15-20 Kalamata olives
- Large handful of mint
- Large handful of basil
Dressing ingredients:
- Juice of 2 lemons
- 4 tbsp olive oil
- 2 tsp dried oregano
- 1 tsp sea salt and some black pepper
- 3 cloves garlic minced
Instructions
- Mix all the dressing ingredients together in a large bowl. Remove half of the dressing and set aside.
- To marinate the tofu, chop into small cubes and put into the bowl with half the dressing. Mix well and let it sit for at least 30 mins.
- To make the quinoa, add to a pan with 2 cups (500ml) of cold water and bring to the boil. Cover and simmer for about 14-15 mins, until all the water is absorbed. Leave to cool slightly whilst the tofu is still marinating.
- Chop all the vegetables and add to a larger serving bowl. Add the quinoa, the marinated tofu and the chopped herbs. Pour over the remaining dressing.
Notes
- This recipe makes 3 large servings and the nutritional information is based on that. Depending on how hungry you are this could serve 4.
- If you would prefer to cook the tofu then just pan fry for a few minutes or put in the oven for 15 mins.
- I use ready-roasted jarred peppers for this recipe, but if you can’t find them or would prefer to roast your own do that.
- This is great for meal prep. It will keep in a sealed tub in the fridge for up to 4 days.
- I use mint and basil as my fresh herbs. Parsley would also work well. If you want a slightly less Mediterranean flavour, fresh coriander would be a nice substitute.
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