Mediterranean Chicken Quinoa Bowl
A vegan Mediterranean quinoa bowl featuring crispy tofu “chicken,” roasted vegetables, and a lemon-herb dressing that’s light, vibrant, and full of flavor.
Ingredients
For the Bowl:
- 200 g extra-firm tofu pressed and cubed
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 cup cooked quinoa
- ½ cup cherry tomatoes halved
- ½ cucumber diced
- ¼ cup red onion sliced thin
- ¼ cup kalamata olives pitted and chopped
- 2 tablespoons chopped fresh parsley
For the Dressing:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup
- 1 garlic clove minced
- Salt and black pepper to taste
Instructions
- Press tofu for 10 minutes to remove moisture.
- Toss tofu in olive oil, paprika, salt, and pepper.
- Heat a skillet over medium heat and sauté tofu until golden and crisp, about 8 minutes.
- Cook quinoa per package instructions; fluff and cool slightly.
- In a small bowl, whisk together olive oil, lemon juice, mustard, maple syrup, garlic, salt, and pepper.
- Combine quinoa, tomatoes, cucumber, onion, olives, parsley, and tofu in a large bowl.
- Pour dressing over and toss gently.
- Serve fresh, with extra lemon on the side (because extra is your middle name).
Notes
Nutritional Values (Per Serving)
- Calories: 400
- Total Fat: 18 g
- Saturated Fat: 2 g
- Carbohydrates: 34 g
- Fiber: 5 g
- Protein: 21 g
Vitamins and Minerals (Per Serving)
- Vitamin C: 22%
- Iron: 15%
- Calcium: 10%
- Vitamin A: 12%
- Magnesium: 9%
Additional Notes / Tips
- Air-fry tofu for next-level crunch.
- Add roasted bell peppers or artichokes for a flavor upgrade.
- Meal-prep friendly — lasts up to 3 days in the fridge.
- Add vegan feta if you’re feeling fancy.
- Drizzle with extra olive oil right before serving — because we love a good glow.