Greek Marinated Tofu is a vibrant, plant-based dish packed with Mediterranean flavors. Marinated in fresh oregano, dill, roasted red peppers, and olives, this recipe is perfect for grain bowls, salads, or as a flavorful main course that’s sure to impress!
Table of Contents
Ingredients
- Tofu: A high-protein, plant-based base that absorbs the bold flavors of the Greek-inspired marinade, creating a rich texture.
- Shallot, Garlic, & Kalamata Olives: These ingredients add depth, savory flavor, and briny saltiness to the dish.
- Olive Oil & Red Wine Vinegar: Provide richness and balance, with vinegar enhancing the tanginess of the marinade.
- Lemon Juice & Zest, Fresh Oregano & Dill: Bring brightness, freshness, and classic Greek flavors to the tofu and sauce.
- Smoked Paprika & Red Pepper Flakes: Add subtle heat and smokiness for extra depth of flavor.
- Roasted Red Peppers: Sweet and smoky, these complement the tofu and enhance the overall Mediterranean profile.
- Herby Lemon Sauce: Tahini, lemon, garlic, and fresh herbs create a creamy, zesty drizzle for the Greek Marinated Tofu bowl.
- Quinoa/Rice/Orzo & Baby Spinach/Greens: A hearty base paired with fresh greens for added texture and color.
- Cucumber & Toasted Pine Nuts: Adds crunch and a nutty finish, bringing a refreshing contrast to the dish.
Alternative Ingredients
- Tofu: Substitute with tempeh or chickpeas for a different protein option in your Greek-inspired marinade dish.
- Shallot: Use red onion or green onion for a similar flavor.
- Kalamata Olives: Replace with green olives or capers for a briny alternative.
- Roasted Red Peppers: Swap with sun-dried tomatoes or fresh cherry tomatoes.
- Tahini: Use cashew butter or almond butter for a creamy sauce base.
- Fresh Oregano & Dill: Replace with dried oregano (1/3 the amount) or fresh parsley.
- Toasted Pine Nuts: Substitute with sunflower seeds or slivered almonds for crunch.
Nutritional Benefits
- High Protein: Tofu provides a plant-based, complete protein source to keep you full and energized.
- Rich in Healthy Fats: Olive oil, tahini, and pine nuts add heart-healthy monounsaturated fats.
- Packed with Vitamins: Fresh herbs, spinach, and roasted red peppers provide vitamin C, vitamin A, and antioxidants in your Greek Marinated Tofu dish.
- Mineral-Rich: Kalamata olives and tahini are excellent sources of calcium, iron, and magnesium.
- Gut-Friendly: Lemon juice and fresh herbs support digestion and overall gut health.
- Low in Refined Sugar: The optional maple syrup balances flavors naturally without processed sugars.
- Nutrient-Dense Grains: Quinoa and orzo provide complex carbs, fiber, and essential amino acids.
Expert Tips
Press the Tofu Properly: Removing excess moisture from the tofu ensures it absorbs more marinade and roasts to a crispier texture. Use a tofu press or a heavy object like a skillet with paper towels for your Greek Marinated Tofu.
Marinate Longer for Flavor: While 30 minutes works, marinating the tofu for 2–4 hours or overnight enhances the flavor.
Serve Warm or Cold: This dish tastes amazing warm right out of the oven, but it also works well chilled for meal prep.
Use Seasonal Greens: Swap the spinach for arugula, kale, or mixed baby greens, depending on what’s in season.
FAQs
No, silken tofu is too soft and will fall apart during marinating and roasting. Use firm or extra-firm tofu for the best texture.
For optimal flavor, marinate the tofu for at least 30 minutes, but 2–4 hours or overnight is ideal for maximum absorption.
Absolutely! Air-fry the marinated tofu at 375°F (190°C) for 12–15 minutes, shaking halfway through for even crispiness.
Yes, but reduce the quantity by one-third since dried herbs are more concentrated.
Serving Suggestions
Serve this Greek Marinated Tofu Bowl with warm pita bread, a side of hummus or baba ghanoush, and a crisp salad for a complete Mediterranean-inspired meal. Alternatively, pair it with roasted vegetables or stuffed grape leaves for added variety.
Storage Suggestions
Store leftover tofu, sauce, and bowl components separately in airtight containers in the refrigerator for up to 3 days. Reheat the tofu in the oven or air fryer for a crisp texture, and assemble the Greek Marinated Tofu bowl just before serving for maximum freshness.
You’ll also enjoy:
- Farro with Blistered Tomatoes Pesto and Spinach
- Easy Beetroot and Cucumber Salad
- Broccoli Couscous
- Harissa Beans
Greek Mirnated Tofu
Ingredients
For the Marinated Tofu:
- 1 (14-ounce) block of firm or extra-firm tofu pressed and cubed
- 1 large shallot thinly sliced
- 1/4 cup extra virgin olive oil
- juice and zest of 1 lemon
- 1 tbsp red wine vinegar
- 1 clove garlic finely minced
- 1/4 tsp smoked paprika
- 1/2 tsp dried oregano
- 1/4 tsp crushed red pepper flakes (optional)
- 1/3 cup pitted Kalamata olives roughly chopped
- 1/4 cup roasted red peppers thinly sliced
- 1 tbsp fresh oregano finely chopped
- 1 tbsp fresh dill finely chopped
- salt and freshly ground black pepper to taste
For the Lemon Sauce:
- 1/3 cup tahini
- juice of 1 large lemon
- 2 tbsp water (or more for desired consistency)
- 1 clove garlic minced
- 1 tbsp fresh parsley finely chopped
- 1 tbsp fresh dill finely chopped
- 1 tsp fresh mint finely chopped
- 1 tsp honey or maple syrup (optional, for balance)
- salt to taste
For the Bowl Assembly:
- 2 cups cooked quinoa, rice, or orzo (use gluten-free grains if needed)
- 1 cup baby spinach or mixed greens
- 1/2 cucumber diced
- 1/4 cup vegan feta (optional)
- 2 tbsp toasted pine nuts or sunflower seeds
Instructions
Prepare the Tofu
- Press and cube the tofu. In a large bowl, combine the tofu cubes, shallot, olives, roasted red peppers, and the marinade ingredients (olive oil, lemon juice, zest, red wine vinegar, garlic, smoked paprika, oregano, crushed red pepper flakes, salt, and black pepper).1 (14-ounce) block of firm or extra-firm tofu, 1 large shallot, 1/4 cup extra virgin olive oil, juice and zest of 1 lemon, 1 tbsp red wine vinegar, 1 clove garlic, 1/4 tsp smoked paprika, 1/2 tsp dried oregano, 1/4 tsp crushed red pepper flakes, 1/3 cup pitted Kalamata olives, 1/4 cup roasted red peppers, 1 tbsp fresh oregano, 1 tbsp fresh dill, salt and freshly ground black pepper
- Toss well, cover, and refrigerate for at least 2 hours or overnight for maximum flavor.
Roast the Tofu
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Spread the marinated tofu mixture evenly on the baking sheet.
- Roast for 20–25 minutes, flipping halfway through, until the tofu is golden and slightly crisp on the edges.
Make the Herby Lemon Sauce
- In a small bowl, whisk together tahini, lemon juice, water, minced garlic, honey (if using), fresh parsley, dill, mint, and salt to taste.1/3 cup tahini, juice of 1 large lemon, 1 clove garlic, 1 tbsp fresh parsley, 1 tbsp fresh dill, 1 tsp fresh mint, 1 tsp honey or maple syrup, salt
- Adjust the consistency by adding more water, 1 tablespoon at a time, until it’s pourable but creamy.2 tbsp water
Assemble the Bowl
- Divide the cooked quinoa, rice, or orzo into serving bowls. Add a handful of spinach or mixed greens.
- Top with the roasted marinated tofu mixture, diced cucumber, and vegan feta (if using).
- Drizzle the herby lemon sauce generously over the bowls. Sprinkle with toasted pine nuts or sunflower seeds for added crunch.
- Serve immediately for a fresh and flavorful meal, or pack as a meal-prep option for later.
Notes
- Press the tofu for at least 15–20 minutes to remove excess moisture, which helps the tofu absorb the marinade and roast to a crisp texture.
- Marinate the tofu for 30 minutes at a minimum, but longer marination (2–4 hours or overnight) enhances the flavors.
- Customize the sauce: Add more water to the lemon tahini sauce for a thinner consistency, or leave it thicker for a creamy drizzle.
- Crispier tofu: For extra crispiness, you can broil the tofu for 1–2 minutes at the end of roasting.
- Meal Prep Tip: This recipe stores well! Store tofu, sauce, and grains separately for up to 3 days in the fridge.
- Vegan Feta: For an optional topping, try adding vegan feta or crumbled nuts for extra flavor and texture.
Nutrition
Disclaimer: I am a health and wellness coach with a degree in health science from Arizona State University. However, I am not a doctor or registered dietitian. Any information or advice provided on this website is not intended to replace professional medical advice. Please consult with your healthcare provider before making any dietary or lifestyle changes, especially if you have a medical condition. The information provided on this website is for educational and informational purposes only and should not be taken as professional medical advice or a substitute for it.
Not a tofu fan but after seeing the picture I had to try it. Turned out to be very good! Will make it again!