Print

Healthy Greek Tofu & Rice Bowls

Healthy Greek Tofu Rice Bowls - featured image
Print Recipe

A quick and easy Mediterranean-inspired bowl featuring marinated and pan-fried tofu, fluffy rice, and a fresh vegetable salad with a tangy dressing. Perfect for light dinners, meal prep, and weight loss.

Ingredients

Scale
  • 14 oz (400 g) extra-firm tofu, pressed and cubed
  • 2 tbsp fresh lemon juice
  • 2 tbsp olive oil (preferably Colavita)
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • ½ tsp sea salt
  • ¼ tsp freshly ground black pepper
  • 1 cup (190 g) long-grain white or brown rice
  • 2 cups (475 ml) water or vegetable broth
  • Pinch of salt
  • 1 medium cucumber, diced
  • 1 cup (150 g) cherry tomatoes, halved
  • ¼ medium red onion, thinly sliced
  • ½ cup (75 g) Kalamata olives, pitted and halved (optional)
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp fresh mint, chopped
  • 2 tbsp extra virgin olive oil (for dressing)
  • 1 tbsp red wine vinegar
  • ½ tsp garlic powder
  • ½ tsp dried oregano
  • Salt and pepper, to taste
  • ⅓ cup (50 g) feta cheese crumbles (optional)
  • 2 tbsp toasted pine nuts or walnuts (optional)
  • Fresh lemon wedges (optional)

Instructions

  1. Press the tofu for 10 minutes by wrapping it in a clean kitchen towel and placing a heavy object on top to remove excess moisture.
  2. Rinse 1 cup of rice under cold water until clear. In a medium saucepan, combine rice, 2 cups water or vegetable broth, and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 18-20 minutes (brown rice may take 40-45 minutes). Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
  3. Whisk together 2 tbsp lemon juice, 2 tbsp olive oil, minced garlic, 1 tsp dried oregano, ½ tsp sea salt, and ¼ tsp black pepper to make the tofu marinade.
  4. Cut pressed tofu into 1-inch cubes and toss gently in the marinade. Let sit for at least 10 minutes.
  5. Heat a non-stick skillet over medium-high heat. Add tofu cubes in a single layer and cook without moving for 3-4 minutes until golden and crisp. Flip and cook another 3-4 minutes. Add a splash of olive oil if pan gets too dry.
  6. Combine diced cucumber, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, chopped parsley, and mint in a bowl.
  7. Whisk 2 tbsp olive oil, 1 tbsp red wine vinegar, ½ tsp garlic powder, ½ tsp dried oregano, salt, and pepper in a small bowl. Pour over salad and toss gently.
  8. Divide cooked rice between bowls, top with crispy tofu cubes and Mediterranean salad. Add optional toppings like feta, toasted nuts, and lemon wedges as desired.

Notes

Pressing tofu is essential for a crispy texture. Marinate tofu for at least 10 minutes or up to an hour for deeper flavor. Use a hot pan and avoid overcrowding tofu cubes to get a golden crust. The salad dressing can be made ahead and stored up to 3 days. For gluten-free or grain-free options, substitute rice with quinoa or cauliflower rice. Vegan variations can skip feta or use plant-based alternatives.

Nutrition

Keywords: Greek tofu bowl, healthy tofu recipe, Mediterranean diet, vegetarian, vegan, weight loss meal, easy dinner, tofu rice bowl

Find it online: https://emacrave.com/healthy-greek-tofu-and-rice-bowls-easy-homemade-mediterranean-recipe-for-weight-loss/