Greek Tofu Bowls
User Reviews
4.7
26 reviews
Excellent
Greek Tofu Bowls
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These Greek Tofu Bowls feature crunchy and delicious breaded tofu cutlets over a bed of fresh, crispy veggies, all in a light dressing.
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Ingredients
- olive oil spray form
- 2 tablespoons extra-virgin olive oil
- 2 cucumber Persian
- 1 ounce package tofu drained, extra firm
- 1 tablespoon red wine vinegar
- 1 bell pepper small red
- ½ cup Greek yogurt nonfat plain
- 1 tablespoon lemon juice
- 1 cup grape tomatoes
- 2 garlic minced, cloves
- ½ teaspoon oregano dried
- ¼ cup red onion sliced
- 1 teaspoon lemon from 1 lemon, zest
- ¼ teaspoon kosher salt
- 1 ounce feta cheese crumbled
- kosher salt
- black pepper freshly ground
- black pepper freshly ground
- ½ cup panko breadcrumbs or gluten-free panko, plain
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon oregano dried
Instructions
- Preheat oven to 400 degrees F. Lightly spray a sheet pan with oil and set aside.
- Place tofu on a paper towel or tea towel lined plate. Cover with another towel and place a heavy pan on top to press out excess water from tofu.
- Meanwhile, make the dressing. In a small measuring cup, combine all dressing ingredients. Whisk to combine and set aside.
- In a medium bowl, combine the yogurt with the garlic, lemon zest, ¼ teaspoon salt and pepper, to taste.
- Place breadcrumbs on a plate then add the garlic powder, onion powder, oregano, ½ teaspoon salt and pepper, to taste. Mix to combine.
- Slice tofu widthwise into 8 equal slices, about ½ inch each. Season slices with a pinch of salt and pepper. Flip the slices and season with another pinch of salt and pepper.
- Working with 1 slice at a time, add the tofu to the yogurt mixture and with your hands or the back of a spoon, lightly coat the tofu with the yogurt then set aside on another clean plate. Repeat with the remaining slices.
- Once all slices are coated in yogurt, move to the breading.
- Dip each slice in the breadcrumbs, pressing gently to adhere to all sides. Place each breaded slice on the prepared sheet pan. Lightly spray the top with olive oil.
- Place tofu in the oven and bake for 20 minutes. Remove the sheet pan from the oven, carefully flip each piece, then return to the oven to bake for an additional 20 minutes.
- Meanwhile, dice the cucumber and bell pepper into 1-inch pieces and halve the tomatoes.
- When the tofu is finished, allow it to cool for 5 minutes while you assemble the bowls. In 2 shallow bowls, add ½ the cucumber, pepper, onions and tomatoes to each then top with 4 slices of tofu. Whisk the dressing to re-combine then drizzle over the bowls and top with crumbled feta.
Nutrition Information
Show Details
Serving
1bowl
Calories
485kcal
(24%)
Carbohydrates
30g
(10%)
Protein
32g
(64%)
Fat
27g
(42%)
Saturated Fat
5.5g
(28%)
Cholesterol
16mg
(5%)
Sodium
682mg
(28%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 485 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 485kcal | 24% |
| Carbohydrates | 30g | 10% |
| Protein | 32g | 64% |
| Fat | 27g | 42% |
| Saturated Fat | 5.5g | 28% |
| Cholesterol | 16mg | 5% |
| Sodium | 682mg | 28% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
26 reviews
Excellent
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