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Greek Marinated Tofu in a large wood bowl served with fresh spinach, cucumbers, herbs, and a lemon tahini sauce

Greek Mirnated Tofu

5 from 2 votes
Enjoy the bold flavors of Greek Marinated Tofu, a plant-based meal with a tangy lemon sauce, roasted red peppers, and Kalamata olives for extra flavor.
Prep Time:20 minutes
Cook Time:25 minutes
1 day
Total Time:45 minutes
Course: Dinner, Lunch
Cuisine: Mediterranean
Keyword: Dairy-Free, Gluten-Free, tofu, tofu bowls, Vegan, Vegetarian
Servings: 4 servings
Calories: 588kcal

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

Serving: 4servings | Calories: 588kcal | Carbohydrates: 66g | Protein: 15g | Fat: 31g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 16g | Sodium: 317mg | Potassium: 442mg | Fiber: 5g | Sugar: 5g | Vitamin A: 1002IU | Vitamin C: 11mg | Calcium: 79mg | Iron: 3mg