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Mediterranean Tofu Salad

September 8, 2009

Wow, this is a killer recipe right here. I usually don’t get creative during lunch (think chicken salads or egg burritos), but since I already have dinner plans out tonight, I decided to make this refreshing Greek salad. I bought a can of black olives yesterday, my total guilty pleasure, and came up with a Mediterranean inspired dish with some leftover tofu. This salad is light and packed with flavor from the dijon mustard and lemon juice. The feta really made the dish, with it’s salty, crumbly texture on top of the crisp romaine lettuce leaves. I served the tofu mixture on top of 2 large romaine lettuce leaves, instead of breaking it up like a salad. The dressing is made from pantry staples and can be used on almost everything. It’s the classic dijon dressing that I love when I’m cooking Greek food. Although this dish might not look filling, it really is a great lunch that won’t weigh you down. The tofu packs protein that will keep you satisfied. Bring this to a BBQ or potluck for a healthy vegeterian option. I served this alongside some spinach flatbread for a wonderful tasty Greek lunch.

Mediterranean Tofu Salad

Makes 2 servings, 1 cup each

  • 1/4 cup crumbled feta cheese
  • 1 chopped red onion or scallion
  • 6 olives, pitted and chopped
  • 2 tablespoons lemon juice
  • 1  teaspoon dried oregano
  • 4 ounces firm tofu, drained and crumbled (1 cup)
  • Salt & freshly ground pepper to taste
  • 1/4 cup chopped cherry tomatoes
  • 1 small cucumber, coarsely chopped
  • 1 teaspoon garlic
  • 1 teaspoon dijon mustard
  • 1.5 tablespoons cider vinegar


1. Stir together feta, onion (or scallion), olives, lemon juice, dijon mustard, garlic, cider vinegar and oregano in a medium bowl. Add tofu and mash together with a fork. Season with salt and pepper. Cover and refrigerate for 20 minutes.
2. Add tomatoes, and cucumber to tofu mixture. Adjust seasoning with salt and pepper. Serve on top of large lettuce leaves.



2 Comments leave one →
  1. July 30, 2009 12:55 am

    I love tofu, and I love medit. salads – so the idea of BOTH?! – SOUNDS LIKE HEAVEN!

  2. July 31, 2009 2:59 am

    Yum – I love Greek salads!

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