The Mediterranean diet, celebrated for its health benefits and flavorful cuisine, emphasizes whole grains, vegetables, fruits, and healthy oils. For vegans, integrating new eating styles can be challenging. However, the Mediterranean diet is an easy diet to follow for vegetarians or vegans. This article explores how tofu, a versatile and protein-rich plant-based food, can be a fantastic addition to the Mediterranean diet.
Why Tofu Fits Perfectly into the Mediterranean Diet
Tofu, made from soybeans, is a cholesterol-free, low-calorie, high-protein food. It is also rich in bone-boosting calcium and manganese and is a complete protein source, containing all nine essential amino acids. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins. Its mild flavor makes it an excellent base for absorbing the vibrant flavors of Mediterranean cuisine. Being a vegan can sometimes make it hard to implement a new style of eating into your life. Chances are pretty good that you already eat many of the foods considered part of the Mediterranean diet.
Ways to Incorporate Tofu into Mediterranean Dishes
Sheet Pan Dinners
Sheet pan dinners offer a convenient and efficient way to prepare a complete meal with minimal preparation, minimal hands-on cooking time, and minimal cleanup. Wellness coach and recipe developer Miriam Hahn says, "Sheet pan meals are on repeat in my house because they are a simple way to get dinner on the table. To make this recipe, start in the produce aisle and pick up a lemon, red onion, mushrooms, red bell peppers, grape tomatoes, garlic, Italian parsley, fresh basil, and super firm tofu. "I like using super firm tofu here because you can skip the pressing step. Add the onion, mushrooms, red pepper, garlic, cubed tofu, and 1 cup whole grape tomatoes to a separate bowl and toss with the marinade. Customizing the Mediterranean sheet pan tofu dinner allows you to tailor the meal to your preferences and dietary restrictions. As is, the recipe is vegan and gluten-free. You can always swap the tofu with chickpea, pumpkin seed, or fava bean tofu if you're allergic to soy. "There are new variations of tofu available for those that have a soy allergy and like tofu as a meat-free option," Hahn says. For the roasted vegetables, you can swap any of the vegetables for zucchini, eggplant, or broccoli. Really, any vegetables you like will easily work in this dish. For the fresh ingredients which are added after roasting, any fresh herb will blend nicely, including fresh dill, oregano, or curly parsley. You can also add quartered artichoke hearts, capers, or hearts of palm to the finished dish for added, briny flavor.
Tofu Scramble
For a delicious, vegetable-filled breakfast, try this Mediterranean tofu scramble recipe. This Mediterranean tofu recipe combines a variety of vegetables and seasoned crumbled tofu for a unique, tasty breakfast. This version of Greek tofu scramble is the best tofu scramble you will ever eat! This unique Mediterranean scramble recipe is easy to make, but it also reheats well throughout the week for a quick breakfast on the fly. When I transitioned to a plant-based diet, I hated tofu until I figured out how to transform it into many of my favorite meals. I love tofu, and scrambled tofu makes the perfect healthy breakfast! The secret to making tofu taste like eggs is black salt. First, black salt stimulates bile production in the liver. It helps control heartburn and bloating. It restricts acid levels and reduces reflux. It also regulates blood pressure by acting as a natural blood thinner. Extra-Firm or Sprouted Tofu: I like using extra-firm or sprouted tofu as a shortcut for pressing tofu. When using these types of tofu, skip the pressing and dry the tofu before crumbling. Sun-Dried Tomatoes (not in oil): I like sun-dried tomatoes dried in a package without oil. These tomatoes are found in the grocery store's produce section by the nuts and dried fruits. Zucchini: Zucchini adds a fresh taste to the Greek tofu scramble. Red Onion: I love the sharpness of red onion, which sweetens as it cooks with the other ingredients. Garlic: I prefer fresh garlic for any dish whenever possible. Capers: Capers provide a salty and delicious flavor to the vegan tofu scramble. Yellow Summer Squash: Yellow summer squash is sweet and light tasting when cooked with the other ingredients. Grape Tomatoes: I used yellow grape tomatoes, which provide sweetness and acidity. Red Bell Pepper: Red bell peppers are bright and vibrant in this tofu scramble recipe. Kalamata Olives: Kalamata olives are my favorite. They're juicy, salty, and delicious. Nutritional Yeast: Nutritional yeast can add vitamins, minerals, and protein to the diet. The benefits of nutritional yeast include boosting energy, supporting the immune system, and more. Turmeric: Turmeric (Curcuma longa) has been used for 4,000 years to treat various conditions. Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems. Pepper: Pepper, when mixed with turmeric, makes turmeric a superpower. Combining the spice with black pepper may help increase your body's ability to absorb turmeric's beneficial compounds. Black Salt (optional): The Kala Namak salt, also known as Black Salt, is a specialty in Pakistan / Indian cuisine. Garlic Powder: Garlic powder adds another level of flavor. For a soy-free option, try chickpea tofu or JUST Egg. Or, use chickpea batter from my chickpea omelet recipe. Roasted red bell peppers are an excellent substitute for sun-dried tomatoes in recipes. Zucchini and summer squash can be used interchangeably; use one, both, or double one or the other. Any type of onion, such as green onions or shallots, works well. Olives substitute the salty taste of capers. Soy sauce or tamari mimics the taste of nutritional yeast, or if you prefer to use vegan cheese, choose your favorite brand. In a deep, wide skillet, saute the onions and garlic until translucent. Always use a little vegetable broth or water if the vegetables begin to stick. I use scan pans, which are the best non-stick pans. Now, add the crumbled tofu and stir, cooking until the tofu is heated through. Extra-firm tofu or sprouted tofu is the recommended tofu for tofu scramble. Extra-firm tofu requires pressing before crumbling. Sprouted tofu, on the other hand, does not require pressing. Compared to scrambled eggs, scrambled tofu is lower in calories, saturated fat, and cholesterol and higher in fiber. Scrambled tofu is a better option for those looking to reduce their cholesterol intake or follow a vegan or vegetarian diet. Store leftover tofu scramble in an airtight container in the refrigerator for up to one week. You can reheat the tofu scramble in the microwave and heat it for 60 to 9 seconds. You can also place the tofu scramble back into the skillet and reheat it on the stove. Tofu is a cholesterol-free, low-calorie, high-protein food rich in bone-boosting calcium and manganese. Tofu may help you to lose weight by keeping you fuller for longer on fewer calories than meat. It may reduce the risk of heart disease, especially when swapped for saturated fat-heavy animal proteins. For instance, zucchini and red bell peppers take longer than tomatoes, so cook the other vegetables first. They lose too much moisture if the tomatoes cook too long and get mushy! Cook the vegetables in order of density. The densest foods, for instance, add and cook last. For more tofu breakfast ideas, try a Mediterranean quiche or bite-sized baby quiches for a quick and easy breakfast for busy weekdays. TofuPress tofu using a tofu press. If using sprouted or extra-extra from tofu, skip pressing and dress off before adding to the bowl.Using a fork, roughly crumble the tofu.Add nutritional yeast, turmeric, garlic powder, and black salt (optional).Skip the black salt if you don't want the tofu to taste similar to eggs.Stir together and set aside. VegetablesIn a deep skillet on medium-low heat, saute the garlic and onion until translucent.Now add the sun-dried tomatoes, red bell pepper, zucchini, and summer squash.Use a little vegetable broth if the vegetables stick to the bottom of the pan.Cook for a few minutes.Add the tofu mixture and cook until heated through.Lastly, add the tomatoes, capers, and olives.Season with Za'atar.Stir until heated through.I served with dill and a drizzle of tahini dressing. For instance, zucchini and red bell peppers take longer than tomatoes, so cook the other vegetables first. If the tomatoes cook too long, they lose too much moisture and get mushy! Cook the vegetables in order of density. The densest foods, for instance, are added and cooked last.
Tofu Kebabs
These grilled tofu kebabs are marinated in a flavorful Mediterranean/Moroccan spice blend and charred to perfection. This is the ultimate summer meal in my book. It's laid back and easy, yet packed with flavor and makes great use of your grill. It's definitely the type of dish I would order at a restaurant! I definitely don't use the grill nearly as much as I used to when I ate meat. But we're really trying to get a bit more creative with vegan grilling recipes this summer. There's so much you can do with different vegetables, fruits (grilled peaches are the BEST!) and yes, tofu! Plain grilled tofu is fine, but not altogether that exciting. We brush on a super flavorful marinade of Moroccan/Mediterranean spices. It comes together in just a few minutes and it's super versatile. Yes, it's a lot of spices, but that's where you get all of the flavor! All you have to do is whisk everything together into a smooth paste. Tofu can be a bit tricky to grill since it's so soft. We always use extra firm tofu for grilling. Anything less firm will fall right through the grates when you try to rotate the kebab. It's important to remove as much moisture as possible from the tofu before grilling. Not only does this help keep the tofu together on the grill, but it also helps form a crispy, charred outer layer. To do so, drain all of the liquid from the tofu, pat dry, then wrap in a clean towel or paper towel and set something heavy-ish on top (like a cookbook). Let sit for at least 30 minutes, preferably closer to an hour. Then, slice the tofu into bite-sized cubes. Thread onto skewers, brush with marinade and you're good to go! It's important to handle to tofu very carefully when it's on the grill. I use a small set of tongs, which allows me to easily maneuver the skewers without breaking the tofu. I've tried using a spatula, it just doesn't work that well. We love serving these Mediterranean tofu kebabs over a bed of creamy homemade hummus. Roasted red pepper hummus is especially good! It's also perfect with a quick and easy side salad. This Greek chickpea salad is packed with flavor and is always a huge hit at our house! To round out the meal, add some pita or grilled bread on the side. If you're feeling up to it, try this vegan naan by A Couple Cooks. It looks amazing! This Instant Pot Rice Pilaf would be another great way to serve it. These grilled tofu kebabs are marinated in a flavorful Mediterranean/Moroccan spice blend and charred to perfection. Drain excess water from tofu. Pat dry and wrap in a clean towel or paper towel. Transfer tofu to skewers and brush with marinade. Let sit for 15 minutes, then grill for 3-5 minutes on each side, until slightly charred. Serve atop hummus with pita and a salad. Use any leftover marinade as a sauce. Tofu cooks quickly on the grill. Keep a close eye on the kebabs so they don't burn! Be careful when handling the kebabs as they are a bit fragile.
Read also: Healthy Tofu Recipes
Tofu Tacos
Seasoned and baked tofu crumbles stand in for meat in these quick and easy Mediterranean inspired vegan tacos. Taco Tuesday is a regular thing in my house. I find it's easier to think of what to make each night for dinner with themes such as Pasta Monday, Taco Tuesday, Soup Wednesday, etc. Tofu: For this recipe, I recommend using super firm tofu, as shown in the image above, which does not require pressing. Cayenne: You may adjust the amount of cayenne pepper depending on how spicy you like your food. Using your hands, crumble the tofu in a mixing bowl. One of my favorite things about making tacos is choosing the toppings. And these baked tofu crumbles go with a wide variety of options. You can also skip the tortillas and serve them in a salad. Leftover tofu crumbles can be refrigerated in an airtight container for 3 to 4 days and reheated in a microwave-safe bowl. Or you can freeze them for up to 3 months. ⢠Heat the oven to 400°F.⢠Using your hands, crumble the tofu in a mixing bowl. Add the olive oil and spices and mix with a fork to combine.14-16 ounces extra-firm or super-firm tofu, 2 Tablespoons extra virgin olive oil, ½ teaspoon ground cumin, 1 teaspoon dried oregano, ½ teaspoon ground coriander, 1 teaspoon garlic powder, ¼ teaspoon cayenne pepper, salt and pepper⢠Spread out the tofu mixture in a single layer on a baking sheet.⢠Bake on the center rack until lightly browned and slightly crispy on the outside, mixing after about 15 minutes. Nutrition facts are an approximation and are only for the tofu crumbles. Leftover tofu crumbles can be refrigerated in an airtight container for 3 to 4 days and reheated in a microwave-safe bowl. Or freeze for up to 3 months.
Greek Tofu with Lemon Yogurt Sauce
This Greek Tofu & Veggies recipe is foolproof. This is one of those weeknight recipes youâll want to make over and over again. The tofu and veggies are marinated and baked together on one tray. The lemon yogurt sauce is tangy & delicious. The marinade is packed with flavor and gives this tofu a bold flavor. I LOVE smoked paprika, and that really is the star of this marinade. Combine olive oil & dry seasonings in a large bowl. Add the pressed tofu, red onion and bell pepper. Give everything a good toss and set aside to marinate for 30 minutes. After it is marinated, transfer everything to a parchment-lined baking sheet and roast for 25-30 minutes. The sauce for this recipe is incredibly easy and has a super bold flavor. Combine non-dairy yogurt (I like Kite Hill) in a bowl with vegan mayo, lemon juice, lemon pepper, dried oregano & fresh garlic. Give it a mix and taste it â you may want to add more garlic or lemon juice! I personally love extra garlic in this one! Pull the tofu & veggies out of the oven and plate them over hot rice with chopped romaine, lemon yogurt sauce and vegan feta. If you are making this for meal prep, add the cooled rice, romaine, tofu & veggies to individual containers and keep the sauce and feta on the side. This Greek Tofu & Veggies recipe is full-proof. Combine all of the marinade ingredients (olive oil through lemon zest) to a large bowl and whisk to combine. Add the tofu, onion & bell pepper and toss to coat. Set aside to marinate for 30 minutes. Meanwhile, make the lemon yogurt sauce. Combine all of the ingredients in a bowl and stir to combine. Taste and adjust seasonings as needed. Preheat the oven to 425 degrees and line a baking sheet with parchment paper. Add the tofu & veggies and spread in an even layer.
Mediterranean Tofu Buddha Bowl
Add veggies and tofu to a sheet pan and mix with spices. For the best tasting yogurt sauce, use a good quality vegan yogurt. Make sure you use extra firm tofu. Preheat oven to 425 degrees. Add tofu, zucchini and potatoes to a sheet pan lined with parchment paper. Add oil and spices and mix everything together. Roast for 30-35 minutes. While your veggies are cooking, make the quinoa. Add garlic, turmeric, cumin and coconut oil to a small pot over medium heat. Cook for 2 minutes. Add all remaining quinoa ingredients to the pot. Bring to a boil and then lower to a simmer. Cook for about 15 minutes, until all of the liquid has been absorbed and the quinoa is fluffy.
Crispy Baked Greek Tofu
This vegan Mediterranean tofu recipe is loaded with Greek-inspired flavors and has a crispy outside and tender inside. Frozen and thawed extra firm tofu is bathed in a Mediterranean tofu marinade and slow-baked for the meatiest results. The perfect plant-based protein for a Greek salad. Finally we have a perfect tofu cutlet for pairing with cucumber tomato salad, vegan feta, and vegan tzatziki or tahini sauce. Speaking of lunch, these Mediterranean cutlets are the perfect make ahead lunch option. Loaded with an herb-driven zing that will dazzle your tastebuds. We used classic Greek flavors to marinate these cutlets before slow baking them to meaty perfection. Youâll only need 8 basic ingredients to make this crispy Greek tofu, starting with a block of extra firm tofu that youâll freeze (in the package!), defrost, and press. If you havenât tried this âtrickâ yet, itâs one of, if not THE, best ways to get giant meaty texture from tofu. Freezing the tofu in the water is what makes it so porous. Place the whole container (do not open it) in the freezer overnight. In the morning, remove it from the freezer and set it in a shallow dish on your counter to thaw. When the tofu is thawed, squeeze it gently over the sink and press it with a tofu press or on paper towels to remove any excess liquid. You can grill this marinated Greek tofu for a delicious grilled tofu vibe thatâs wonderful in the summer! You can make this Mediterranean Tofu in the air fryer if you want! Serve this crispy vegan Greek chicken hot or cold with your favorite sides or all on their own! Store leftover Mediterranean tofu in the fridge in an airtight container for up to a week. Reheat in the oven or air fryer until warmed through at 350F for maximum crispness. Let Greek tofu cool completely before transferring to the freezer in an air-tight freezer-safe bag or container. Place tofu on a cutting board and slice it into 8 equal âcutletsâ.
Marinades and Sauces
The marinade is packed with flavor and gives this tofu a bold flavor. I LOVE smoked paprika, and that really is the star of this marinade. This recipe is so good, and pretty easy to make. I am obsessed with tofu. Combine olive oil & dry seasonings in a large bowl. Add the pressed tofu, red onion and bell pepper. Give everything a good toss and set aside to marinate for 30 minutes. The sauce for this recipe is incredibly easy and has a super bold flavor. Combine non-dairy yogurt (I like Kite Hill) in a bowl with vegan mayo, lemon juice, lemon pepper, dried oregano & fresh garlic. Give it a mix and taste it â you may want to add more garlic or lemon juice! I personally love extra garlic in this one! Combine all of the marinade ingredients (olive oil through lemon zest) to a large bowl and whisk to combine. Add the tofu, onion & bell pepper and toss to coat. Set aside to marinate for 30 minutes. Meanwhile, make the lemon yogurt sauce. Combine all of the ingredients in a bowl and stir to combine. Taste and adjust seasonings as needed. We brush on a super flavorful marinade of Moroccan/Mediterranean spices. It comes together in just a few minutes and it's super versatile. Yes, it's a lot of spices, but that's where you get all of the flavor! All you have to do is whisk everything together into a smooth paste.
Read also: Kidney-Friendly Tofu Recipes
Tips for Cooking Tofu
- Choosing the Right Tofu: For most Mediterranean dishes, extra-firm or super-firm tofu is recommended. I like using super firm tofu here because you can skip the pressing step. These varieties hold their shape well and are ideal for grilling, baking, or stir-frying.
- Pressing Tofu: It's important to remove as much moisture as possible from the tofu before grilling. Not only does this help keep the tofu together on the grill, but it also helps form a crispy, charred outer layer. To do so, drain all of the liquid from the tofu, pat dry, then wrap in a clean towel or paper towel and set something heavy-ish on top (like a cookbook). Let sit for at least 30 minutes, preferably closer to an hour. Then, slice the tofu into bite-sized cubes.
- Marinating Tofu: Tofu absorbs flavors beautifully. Marinating it in Mediterranean herbs, spices, and lemon juice enhances its taste. Mix all the ingredients for the marinade and pour over the tofu cutlets, making sure they are all nice and coated. Place them in your fridge for at least an hour or overnight.
- Baking Tofu: I prefer to bake tofu after marinating it in an oil-based marinade. I find this gives the same effect as pan-frying without all the mess. When youâre ready to bake your cutlets, preheat your oven to 350F and line a large baking sheet with tin foil. Place the cutlets on this baking sheet, about an inch or so apart. Brush some excess marinade on the exposed side of the tofu and bake at 350F for 20 minutes.
Core Components of the Mediterranean Diet
The Mediterranean diet emphasizes a variety of foods that can be easily combined with tofu.
- Vegetables: One thing that anyone on the Mediterranean diet should use as a staple are vegetables. For the roasted vegetables, you can swap any of the vegetables for zucchini, eggplant, or broccoli. Really, any vegetables you like will easily work in this dish.
- Fruits: Because the Mediterranean diet limits added sugar, Taub-Dix recommends getting your sweet fix from fruit.
- Legumes: Beans are a great way to get protein, fiber, and prevent heart disease, according to the American Heart Association. "Beans are so commonly used in the Mediterranean, yet here it's almost an underrated superfood," Taub-Dix said. "They're in our supermarkets, but a lot of people just pass by them because they don't know what to do with them.
- Whole Grains: Taub-Dix also suggested switching from white flour products to whole grains, like quinoa, sprouted bread, and whole-wheat pasta and bread.
- Healthy Fats: The Mediterranean diet also emphasizes oils, like olive and canola oil. For the extra virgin olive oil: You can use avocado oil, sunflower oil, or safflower oil to replace the olive oil. Although, it will have a different flavor. Do not use coconut oil because it hardens when chilled.
Customizing Your Mediterranean Tofu Dishes
Customizing the Mediterranean sheet pan tofu dinner allows you to tailor the meal to your preferences and dietary restrictions. As is, the recipe is vegan and gluten-free. For the fresh ingredients which are added after roasting, any fresh herb will blend nicely, including fresh dill, oregano, or curly parsley. You can also add quartered artichoke hearts, capers, or hearts of palm to the finished dish for added, briny flavor.
For the garlic: If you donât have fresh garlic cloves, minced red or yellow onion could work for a different vibe. For the red wine vinegar: You can replace red wine vinegar with fresh lemon juice for more of a lemon Greek tofu. You can also do a mix of 1 Tbsp lemon juice + 1 Tbsp red wine vinegar. For the herbs: We chose herbs typical to Greek and Mediterranean cooking for our marinade ingredients, but feel free to experiment with your favorite herbs Mediterranean spices or what you have on hand.
Read also: A Review of the Mediterranean Diet in Kidney Disease
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