Friday, March 29, 2024

Greek Tofu Bowls – Skinnytaste

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

Greek Tofu Bowl

Greek Tofu Bowl

Tofu is a smart supply of vegetarian protein. It’s low in energy and really delicate in taste, so it wishes a little bit like to make it one thing you crave. Since I at all times get requests for brand spanking new techniques to revel in tofu that’s now not Asian, I got here up with this wholesome Greek Tofu recipe. It’s like a Greek salad with tofu, with numerous contemporary and colourful greens. Plus, they pack in 32 grams of protein in keeping with serving. It is a nice plant-based major path for lunch or dinner. Extra of my favourite tofu recipes are those Tofu Poke Bowls, Highly spiced 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, nevertheless it didn’t look like how to opt for a Mediterranean taste. As a substitute, I created thinner cutlet and layered taste with seasoned Greek yogurt and breadcrumbs, growing a mild, but crunchy tofu dish, even non-tofu fanatics will revel in!

Greek Tofu Components

  • Tofu: Drain one bundle of additional company tofu.
  • Yogurt: I used nonfat undeniable Greek yogurt to coat the tofu.
  • Garlic: Mince two garlic cloves.
  • Lemon: Zest one lemon.
  • Panko breadcrumbs for added crispy tofu
  • Seasoning: Salt, pepper, garlic powder, onion powder, dried oregano
  • Greek Bowl Dressing: Olive oil, purple wine vinegar, lemon juice, dried oregano, salt, pepper
  • Greens: Persian cucumber, purple bell pepper, grape tomatoes, purple onion
  • Cheese: Fall apart feta on most sensible of the bowls.

The best way to Make Greek Tofu Bowls

  1. Drain the Tofu: Position tofu on a plate coated with paper towels or a tea towel, quilt with any other towel, and position a heavy pan on most sensible to press out the surplus water.
  2. Dressing: Whisk the dressing components 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 8 equivalent slices, about half-inch each and every. Sprinkle with salt and pepper on either side.
  6. Dredge the Tofu: Frivolously coat the items in yogurt after which the breadcrumbs, urgent gently to stick. Position 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 mins at 400°F. Take away the pan from the oven, turn each and every piece, after which go back to the oven to bake for any other 20 mins. Let cool for 5 mins.
  8. Prep the Greens: Cube the cucumber and bell pepper into one-inch items, slice the purple onions, and halve the tomatoes.
  9. Collect the Tofu Bowls: Upload half of of the greens to 2 massive bowls and most sensible each and 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 immediately out of the oven, however if you wish to meal prep those vegetarian Greek bowls, retailer the tofu, veggies, dressing, and cheese one after the other. Reheat the tofu within the air fryer, oven, or microwave till heat.

Diversifications

  • Greens: Be at liberty to make use of any combo of veggies you might have. Avocado, roasted beets, and zucchini would all be excellent.
  • No longer a tofu fan? Switch it with shrimp or hen.
  • Herbs: Sprinkle the bowls with contemporary herbs, like mint, dill, or basil.
  • Jarred Components: Best the Mediterranean bowls with kalamata olives, capers, or artichoke hearts.
  • Make It Extra Filling: Upload brown rice, quinoa, pita bread or chickpeas.
  • Vegan Tofu Bowls: Forget the cheese and use dairy-free yogurt.
  • Sauce: If you need extra of a sauce on most sensible, most sensible if with tzatziki or drizzle with tahini.
  • Greek Salad: Upload romaine lettuce or spinach if you wish to upload leafy vegetables.
Greek Tofu with veggies

Extra Bowls Recipes You’ll Love

Prep: 20 minutes

Prepare dinner: 40 minutes

Overall: 1 hr

Yield: 2 servings

Serving Dimension: 1 bowl

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

  • Position tofu on a paper towel or tea towel coated plate.  Quilt with any other towel and position a heavy pan on most sensible to press out extra water from tofu.

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

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

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

  • Slice tofu widthwise into 8 equivalent slices, about ½ inch each and every.  Season slices with a pinch of salt and pepper.  Turn the slices and season with any other pinch of salt and pepper.

  • Running with 1 slice at a time, upload the tofu to the yogurt combination and along with your arms or the again of a spoon, evenly coat the tofu with the yogurt then put aside on any other blank plate.  Repeat with the ultimate slices.

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

  • Dip each and every slice within the breadcrumbs, urgent gently to stick to all facets.  Position each and every breaded slice at the ready sheet pan. Frivolously spray the highest with olive oil.

  • Position tofu within the oven and bake for 20 mins.  Take away the sheet pan from the oven, moderately turn each and every piece, then go back to the oven to bake for an extra 20 mins.

  • 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 mins whilst you compile the bowls.  In 2 shallow bowls, upload ½ the cucumber, pepper, onions and tomatoes to each and every then most sensible with 4 slices of tofu.  Whisk the dressing to re-combine then drizzle over the bowls and most sensible with crumbled feta.

Ultimate 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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