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Vegan Mediterranean Tofu Bowl

Fresh Mediterranean flavors in a light, wholesome bowl.

20 Min.

Preparation

1. Prepare, marinate, and fry the tofu:
Press the tofu well to remove excess liquid. Then cut into cubes and marinate with olive oil, smoked paprika powder, oregano, salt, and pepper. Fry in a pan over medium heat until golden brown on all sides (approx. 8–10 minutes).

2. Prepare the couscous or quinoa:
Pour hot water over the couscous according to the package instructions and let it soak, or cook the quinoa. Then let it cool.

3. Prepare the vegetables:
Chop the red bell pepper, cucumber, cherry tomatoes, red onion, and black olives into small pieces.

4. Mix the dressing:
Mix the olive oil, lemon juice, pressed garlic clove, maple syrup, salt, and pepper well in a bowl.

5. Assemble the bowl:
Place the couscous or quinoa in bowls as a base. Arrange the chopped vegetables, arugula or spinach, and fried tofu on top. Drizzle with the dressing and sprinkle with fresh parsley.

 

Nutritional information approx. (per serving):
• Calories: 450 kcal
• Protein: 22 g (approx. 20%)
• Fat: 22 g
• Carbohydrates: 38 g
• Fiber: 8 g

 

Ingredients:

(2 servings)

• 200 g firm tofu
• 1 tbsp olive oil
• 1 tsp smoked paprika powder
• 1 tsp dried oregano
• Salt and pepper to taste
• 100 g couscous or quinoa
• 1 red bell pepper, diced
• 1/2 cucumber, diced
• 10–12 cherry tomatoes, halved
• 1 small red onion, finely chopped
• 50 g black olives, pitted and halved
• 1 handful fresh parsley, roughly chopped
• 1 handful arugula or spinach
• Juice of half a lemon


For the dressing:
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 clove of garlic, pressed
• 1 tsp maple syrup or agave syrup
• Salt and pepper


This vegan Mediterranean tofu bowl is the perfect dish for anyone who loves light, healthy, and flavorful meals. With protein-rich tofu, fresh vegetables, and a lemony, spicy dressing, this bowl brings the taste of the Mediterranean right to your plate. Quick to prepare and ideal for lunch or dinner—vegan and packed with nutrients. vegan Mediterranean bowl vegan tofu bowl Mediterranean tofu bowl recipe vegan healthy Mediterranean bowl recipe simple vegan bowls protein-rich vegan bowls vegan lunch Mediterranean vegan recipes vegan salad bowl light vegan bowl recipes vegan bowls with tofu Mediterranean bowl with couscous vegan bowls quick to prepare vegan bowl dressing lemon dressing vegan bowl healthy

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