These deliciously tangy Greek marinated tofu bowls are packed with Mediterranean flavour and vegan protein. Ideal for lunch or dinner!
Who's ready for some staggeringly zingy Greek marinated tofu bowls!? Picture this: a tofu bowl so flavoursome, nutritious and delicious, even Zeus would ditch ambrosia for a bite. I'm all about marinades, and this recipe is ideal for transforming any boring block of tofu into a Mediterranean grilled dream! Socrates?? More like Soy-craties!
The 100% vegan marinade in this recipe is based on the zingy, herby vibes of feta cheese. We're using tofu obvs, instead of cheese, and guess what? It's grilled to golden perfection! Served on top of brown rice and a fresh Greek salad, it's a fully rounded delicious vegan dinner!
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🍛 Greek marinated tofu bowl ingredients
Ready to get cookin? Simply click "Jump to recipe" below and let the cooking adventure commence! Alternatively, here's a little run through of the ingredients you'll need to get this recipe going!
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- Garlic
- 2 lemons
- Fresh thyme, oregano, rosemary, parsley
- Red chilli
- Agave syrup
- Extra firm tofu, cut into 1-inch cubes
For the actual bowls you also need:
- Cooked brown rice
- Cucumber
- Tomatoes
- Red onion
- Mixed olives
- Fresh mint
- Rocket/arugula
- Toasted flatbreads or pitas
📝A note about tofu
I've chosen to use extra firm tofu for these vegan Greek marinated tofu bowls for two reasons:
- Extra firm tofu has a way better texture for skewering. As you can guess, it's much more firm and therefore is less likely to fall apart when being threaded onto a skewer (as we do in this recipe). It also browns much more easily when being grilled, and that's exactly what we want for these tofu bowls!
- Extra firm tofu doesn't need to be pressed, unlike medium firm tofu. This means that it absorbs marinades really well, with very little handling. Just slice or break into chunks and dress with the Greek marinade. Bingo!
🍛 How to make Greek marinated tofu bowls
OK, let's do this! Here's how to make the Greek marinated tofu bowls. There's some bits to do ahead, like make some brown rice, so start with that step! Oh and if you're in a rush, feel free to jump to the recipe! Just tap below!
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1. Make the marinade: You can either finely chop everything and whisk together in a bowl or, alternatively, you can just blend everything together. Either works!
2. Marinate the tofu: In a medium bowl, combine all marinade ingredients. Toss tofu in the marinade, refrigerate, and let it marinate for at least 30 minutes, or ideally overnight.
3. Cook the tofu: When ready to cook, thread 4 or 5 tofu cubes onto a skewer (metal or bamboo). Reserve the marinade for dressing. Grill for 10 minutes, rotating for even browning, or pan-fry for about 2 minutes on each side.
4. Serve the bowls: As the tofu cooks, divide rice and the Greek salad ingredients among four bowls. Top each with two tofu skewers and drizzle with the reserved marinade. Serve with toasted flatbreads or pitas if you like!
🤷♀️ Greek Marinated Tofu Bowls FAQs
A: Extra firm tofu is my recommendation for its ability to absorb marinades effectively and keep its shape. However you can experiment with firm or pressed tofu but keep in mind that the marinating time and the tofu's ability to hold its shape might vary.
A: For optimal flavour infusion, it's recommended to marinate the tofu for at least 30 minutes. However, if you have the time, letting it marinate overnight in the refrigerator will intensify the taste.
And that's it! Don't forget to make your perfect brown rice ahead of time and hey, if you fancy a different salad in your tofu bowl, try my edamame crunch salad instead!
Greek Marinated Tofu Bowls
Ingredients
For the Greek Marinated Tofu
- 100 ml olive oil
- 4 cloves of garlic finely minced
- Juice of 2 lemons
- Zest of 1 lemon
- 1 tablespoon fresh thyme finely chopped
- 1 tablespoon fresh oregano finely chopped
- 1 tablespoon fresh rosemary finely chopped
- 1 tablespoon fresh parsley finely chopped
- 1 red chilli deseeded and finely chopped
- 1 teaspoon fine sea salt
- ½ teaspoon ground black pepper
- 1 tablespoon agave syrup
- 450 g extra firm tofu cut into 1 inch cubes
For the Bowls
- 600 g cooked brown rice 1 batch of this recipe
- 1 cucumber chopped
- 3 tomatoes chopped
- 1 red onion finely sliced
- 50 g mixed olives
- Small bunch of fresh mint roughly chopped
- Small bunch of rocket/arugula
- 2 Toasted flatbreads or pitas optional
Instructions
To Make the Greek Marinated Tofu
- Submerge 8 bamboo skewers in a baking tray filled with water. Set aside. If using metal skewers, skip this step.
- In a medium bow, mix together all the marinade ingredients.100 ml olive oil, 4 cloves of garlic, Juice of 2 lemons, Zest of 1 lemon, 1 tablespoon fresh thyme, 1 tablespoon fresh oregano, 1 tablespoon fresh rosemary, 1 tablespoon fresh parsley, 1 red chilli, 1 teaspoon fine sea salt, ½ teaspoon ground black pepper, 1 tablespoon agave syrup
- Add the tofu and toss to coat. Refrigerate and leave to marinate for at least 30 minutes, ideally overnight.450 g extra firm tofu
- When ready to cook, push 4 or 5 cubes of tofu onto each skewer and place on a baking tray. Reserve the remaining marinade as this will become your dressing.
- If grilling, preheat the grill/broiler to high temperature.
- Grill the tofu on the baking tray for around 10 minutes, rotating occasionally to ensure even browning on all sides.
- If frying, place a large dry grill pan over medium heat.
- Place the skewers of tofu in the pan and cook for around 2 minutes on each side, rotating until browned all over.
- While the tofu grills, divide the rice, cucumber, tomatoes, red onion, olives, mint and rocket/arugula between four bowls.600 g cooked brown rice, 1 cucumber, 3 tomatoes, 1 red onion, 50 g mixed olives, Small bunch of fresh mint, Small bunch of rocket/arugula
- Top each bowl with two skewers of tofu and drizzle with the remaining marinade.
- (Optional) Serve with toasted flatbreads or pitas.2 Toasted flatbreads or pitas
Maria Marrero
Love this. Thank you for the recipe. Need more please