15 Best Mediterranean Tofu Recipes

Mediterranean Tofu Scramble

Kickstart your day with this protein-packed Mediterranean Tofu Scramble that's bursting with flavor and nutrition.

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 red bell pepper, diced
• 2 cups fresh spinach
• 1 teaspoon turmeric
• Salt and pepper to taste
• 1 tablespoon lemon juice
• 2 tablespoons nutritional yeast
• Fresh parsley for garnish

Cooking method:

1. Heat olive oil in a skillet over medium heat. Sauté the onion and bell pepper until soft.
2. Add the crumbled tofu and turmeric, stirring to coat the tofu evenly.
3. Mix in spinach, salt, and pepper, cooking until spinach wilts.
4. Stir in lemon juice and nutritional yeast until well combined.
5. Garnish with parsley and serve immediately.

Grilled Tofu with Mediterranean Salsa

This grilled tofu dish pairs perfectly with a zesty Mediterranean salsa for a refreshing meal.

Ingredients:

• 1 block extra-firm tofu, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 cup red onion, finely chopped
• 2 tablespoons olives, chopped
• 1 tablespoon lemon juice
• 1 tablespoon fresh basil, chopped

Cooking method:

1. Brush tofu slices with olive oil and season with salt and pepper.
2. Grill tofu for 3-4 minutes on each side until golden and marked.
3. In a bowl, combine cherry tomatoes, cucumber, onion, olives, lemon juice, and basil.
4. Serve grilled tofu topped with the Mediterranean salsa.

Mediterranean Tofu Pita Pockets

These Mediterranean Tofu Pita Pockets are perfect for a quick and delicious lunch.

Ingredients:

• 1 block firm tofu, diced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 4 whole wheat pita breads
• 1/2 cup hummus
• 1 cup lettuce, shredded
• 1/2 cup cherry tomatoes, halved
• 1/4 cup feta cheese, crumbled

Cooking method:

1. Sauté tofu in olive oil, adding oregano, salt, and pepper, until golden brown.
2. Warm the pita breads and spread hummus inside each.
3. Fill pitas with lettuce, cherry tomatoes, tofu, and top with feta cheese.
4. Serve immediately.

Mediterranean Tofu Skewers

These vibrant and flavorful tofu skewers are perfect for a summer barbecue.

Ingredients:

• 1 block extra-firm tofu, cubed
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 zucchini, sliced
• 1 red bell pepper, cut into chunks
• 1 red onion, chopped
• Salt and pepper to taste

Cooking method:

1. In a bowl, mix balsamic vinegar, olive oil, garlic powder, salt, and pepper. Marinate tofu for 30 minutes.
2. Thread tofu, zucchini, bell pepper, and onion onto skewers.
3. Grill skewers over medium heat for 10-12 minutes, turning occasionally until vegetables and tofu are browned.

Baked Mediterranean Tofu Casserole

This hearty and healthy casserole is packed with Mediterranean flavors.

Ingredients:

• 1 block firm tofu, cubed
• 1 tablespoon olive oil
• 1 eggplant, diced
• 1 zucchini, sliced
• 1 cup marinara sauce
• 1/2 cup kalamata olives, pitted and sliced
• 1/2 cup mozzarella cheese, shredded
• 1 tablespoon fresh oregano, chopped

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Sauté tofu, eggplant, and zucchini in olive oil until slightly softened.
3. Transfer to a baking dish and mix with marinara sauce and olives.
4. Top with mozzarella cheese and bake for 25-30 minutes.
5. Sprinkle with fresh oregano before serving.

Mediterranean Stuffed Tofu

Try this unique take on stuffed veggies by using tofu as the main component.

Ingredients:

• 1 block firm tofu, halved and hollowed out
• 1/4 cup quinoa, cooked
• 1/4 cup sun-dried tomatoes, chopped
• 2 tablespoons pine nuts
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste
• 1 tablespoon balsamic glaze

Cooking method:

1. Preheat oven to 350°F (175°C).
2. Mix quinoa, sun-dried tomatoes, pine nuts, parsley, salt, and pepper in a bowl.
3. Stuff the hollowed tofu halves with the mixture.
4. Bake for 20-25 minutes, then drizzle with balsamic glaze before serving.

Mediterranean Tofu Pasta Salad

Perfect for a light dinner or a picnic, this Mediterranean Tofu Pasta Salad is both filling and refreshing.

Ingredients:

• 1 block firm tofu, cubed
• 2 cups whole wheat pasta, cooked
• 1/2 cup cherry tomatoes, halved
• 1/4 cup black olives, sliced
• 1/2 cucumber, diced
• 1/4 cup feta cheese, crumbled
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Cooking method:

1. Sauté tofu cubes in olive oil until golden brown.
2. In a large bowl, combine pasta, cherry tomatoes, olives, cucumber, and tofu.
3. Toss with lemon juice, salt, and pepper.
4. Sprinkle with feta cheese before serving.

Mediterranean Tofu and Chickpea Stew

Hearty and warming, this stew is full of Mediterranean flavors and simple to prepare.

Ingredients:

• 1 block firm tofu, cubed
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 can chickpeas, drained
• 1 can diced tomatoes
• 1 teaspoon cumin
• Salt and pepper to taste
• 1/4 cup fresh cilantro, chopped

Cooking method:

1. Sauté onion and garlic in olive oil until fragrant.
2. Stir in tofu and cook until golden.
3. Add tomato paste, chickpeas, diced tomatoes, cumin, salt, and pepper.
4. Simmer for 20 minutes and garnish with cilantro before serving.

Mediterranean Tofu Flatbreads

These flatbreads with a Mediterranean twist are perfect for a quick meal or appetizer.

Ingredients:

• 1 block firm tofu, crumbled
• 1 tablespoon olive oil
• 2 flatbreads
• 1/4 cup hummus
• 1/4 cup kalamata olives, chopped
• 1/4 cup artichoke hearts, chopped
• 1/4 cup roasted red peppers, sliced
• Fresh basil for garnish

Cooking method:

1. Sauté crumbled tofu in olive oil until golden.
2. Spread hummus on flatbreads.
3. Top with tofu, olives, artichoke hearts, and roasted red peppers.
4. Garnish with fresh basil and cut into slices to serve.

Mediterranean Tofu Pizza

This delicious and easy-to-make tofu pizza combines all your favorite Mediterranean ingredients.

Ingredients:

• 1 pre-made pizza crust
• 1 block firm tofu, crumbled
• 1/2 cup marinara sauce
• 1/4 cup black olives, sliced
• 1/4 cup sun-dried tomatoes, sliced
• 1/2 cup mozzarella cheese, shredded
• 1 tablespoon fresh oregano, chopped

Cooking method:

1. Preheat oven to 425°F (220°C).
2. Spread marinara sauce over the pizza crust.
3. Top with crumbled tofu, olives, sun-dried tomatoes, and mozzarella cheese.
4. Bake for 10-12 minutes until cheese is bubbly and golden.
5. Sprinkle with oregano before serving.