Mediterranean Quinoa Bowls with Spiced Tofu

A delicious dairy-free, gluten-free, vegan-friendly dish that the whole family will love.

Mediterranean Quinoa Bowls with Spiced Tofu

It doesn’t matter if you’re following a plant-based diet or you’re a meat-eater looking for a meatless Monday recipe: You’re going to absolutely fall in love with these Mediterranean Quinoa Bowls with Spiced Tofu. This dish really has it all. It’s packed full of fresh vegetables, contains a whopping 42 grams of plant-based protein, and has a ton of flavor. Finish it off with a dollop of hummus, and you have a dish that has all the flavors and textures you crave in a filling, 500-calorie package.

At first glance, the recipe looks long and complicated. We promise you it’s easier than you think! The Spiced Tofu only takes about five minutes to cook. Most of the remaining ingredients are served raw and just require a little chopping. If it makes things easier, you can absolutely make this meal in advance. Prep everything on Sunday and assemble the dish when you’re ready to eat for an easy lunch or weeknight meal.

Let’s Talk Spiced Tofu

This High-Protein Mediterranean Quinoa Bowl with Spiced Tofu will keep you full and focused for hours.

These Mediterranean Quinoa Bowls taste great without any added protein, but we love the flavor and texture this Spiced Tofu adds to the mix. This recipe is also simpler than most tofu recipes, which usually require pressing the tofu to remove the excess water. Instead, we’ll cook the tofu loosely instead of keeping it in firm blocks, so the water will cook out as the tofu cooks.

Blending the tofu with chickpeas gives the finished product a texture similar to scrambled eggs. The soft, tomato-infused tofu contrasts perfectly with quinoa’s nutty texture. Put it together with all those crunchy, raw vegetables, and it’s just about perfect!

Using Plant-Based, Oil-Free Salad Dressings

This energy-boosting, plant-based lunch or dinner is made with fresh ingredients and loaded with nutrients!

Our recipes for plant-based, oil-free salad dressings are some of the most popular on the site. Traditional salad dressings use fat-filled oil or mayonnaise as the base. Many of our recipes use silken tofu instead to create a thick, creamy texture. Brilliant!

If making the dressing from scratch sounds like too much work, feel free to swap-in your favorite Italian dressing instead. You could skip it altogether, too. The quinoa tastes great on its own without adding any additional flavor. The dressing definitely takes things up a notch, though, coating each granule with tangy, savory flavor.

Finish Your Mediterranean Quinoa Bowls with a Dollop of Hummus

Even meat-eaters will adore this colorful and healthy recipe!

Have you ever noticed that some of the most satisfying meals contain a variety of textures? A salad with lettuce and dressing is boring, but one with crunchy cucumbers, juicy tomatoes, and chewy olives leaves you feeling fuller and more satisfied. It’s not because the second salad contains way more calories, but because we satiated our taste buds by adding a sensory quality to the dish.

These Mediterranean Quinoa Bowls already have a ton of texture: nutty quinoa, soft tofu, and crunchy vegetables. But adding a dollop of hummus to the top adds a smooth, creamy element. Creamy foods are often off-limits for anyone following a plant-based diet, as most of them are made with dairy. But vegan hummus — like our White Bean and Herb Hummus recipe — is just as creamy as sour cream or yogurt, satisfying the craving while still using 100 percent plant-based ingredients.

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