Greek Tofu Salad
21g protein
Recipe by Nikoleta · @surovadcerka
Tofu doesn't taste of much on its own, which is a problem when you're eating it cold. The fix here is a long marinade that does the work an oven would otherwise do: olive oil, red wine vinegar, lemon, oregano, garlic, nutritional yeast, dill, parsley and capers, with the tofu sitting in it for at least two or three hours and ideally overnight.
Press or freeze the tofu first. Water still in the block is water that isn't marinade, and the difference after a night in the fridge is obvious.
The salad around it is deliberately plain — cucumber, tomato, red onion, olives, cut chunky — because the tofu is already doing a lot. A coconut yogurt dressing with lemon and garlic pulls it together. Twenty minutes of actual work, 21 g of protein.
Ingredients
marinated tofu
- 200 g firm tofu
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp dried oregano
- 4 1/2 tsp garlic powder
- 1 tbsp nutritional yeast
- 1/4 tsp salt
- 1/2 tsp ground black pepper
- 1 tbsp fresh parsley, finely chopped
- 1 tbsp fresh dill, finely chopped
- 1 tbsp capers, chopped
salad
- 1 cucumber
- 2 medium tomatoes
- 1/2 red onion
- 80 g olives (black or Kalamata)
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp dried oregano
dressing
- 150 g coconut yogurt
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1/2 tsp dried oregano
- 1 clove garlic (small)
- 1/4 tsp salt
- 2 tbsp water (to thin, as needed)
Contains: soy
How to make it
- Freeze or press the tofu for at least 15 minutes to remove excess moisture. Once ready, cut it into cubes or slices depending on your preference.
- In a bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, garlic powder, nutritional yeast, salt, black pepper, parsley, dill, and capers until well combined.
- Add the tofu to the marinade and toss well so every piece is coated. Cover and refrigerate for at least 2–3 hours, ideally overnight for the most flavour.
- Cut the cucumber, tomatoes, and red onion into chunky pieces. Combine in a large bowl with the olives, olive oil, salt, and a pinch of oregano. Toss to coat.
- In a separate bowl, whisk together the coconut yogurt, lemon juice, olive oil, dried oregano, garlic, and salt. Add water a tablespoon at a time until the dressing is creamy but pourable.
- Arrange the salad on plates, top with the marinated tofu, and drizzle generously with the coconut yogurt dressing. Serve with pita bread.
