One of my favorite mediterranean restaurants in Austin has the best yellow rice. They serve it with grilled veggies and yogurt sauce. I wanted to make something similar but a little healthier, since white rice can raise your blood sugar. So I swapped out the rice with quinoa and made this Mediterranean Tofu Buddha Bowl (vegan + high protein).
This recipe is so good, and pretty easy to make. Although there are a few moving parts, this recipe comes together in about 40 minutes and makes multiple servings.
Let's get into the recipe.
This mediterranean tofu bowls are
- easy to make
- high in protein
- perfect for meal prep
- healthy for you
- packed with flavor
What do I need to make high protein buddha bowls?
- tofu
- zucchini
- potatoes
- salt
- pepper
- cumin
- paprika
- onion powder
- quinoa
- coconut oil
- garlic cloves
How do I make a mediterranean nourish bowl?
- Add veggies and tofu to a sheet pan and mix with spices. Bake for 30-35 minutes.
- Make your yellow quinoa by simmering for 15 minutes.
- Mix together your yogurt sauce ingredients.
- Assemble bowls with quinoa, veggies, cucumber and yogurt sauce.
How do I store the leftovers?
The leftovers can be stored in a sealed container in your fridge for up to 3 days.
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PrintMediterranean Tofu Buddha Bowl (high protein + vegan)
This mediterranean tofu buddha bowl (high protein + vegan) is a delicious tofu recipe.
- Prep Time: 5
- Cook Time: 30
- Total Time: 35 minutes
Ingredients
This makes 2-3 servings
Veggies and Tofu
- 1 block tofu - drained, pressed and cubed
- 1 zucchini - roughly chopped
- ~8 baby potatoes - roughly chopped
- 1 tsp salt
- 1 tsp pepper
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp za'atar
- 1 tsp onion powder
- 1-2 tablespoon liquid oil (I like avocado or olive)
Yellow Quinoa (can sub with another grain)
- 1-2 tablespoon coconut oil
- 2 garlic cloves - minced
- 1 tsp cumin
- 1 tsp turmeric
- 1 tsp onion powder
- 1 tsp za'atar
- salt/pepper to taste
- juice from ½ lemon
- 1 cup quinoa
- 2 cups vegetable broth
Yogurt sauce
- ½ cup vegan yogurt
- ¼ cup olive oil
- juice from ½ lemon
- ¼ cup dill - finely chopped
- 2 garlic cloves - minced
- salt/pepper to taste
+ one small cucumber - finely sliced or greens of choice (optional)
Instructions
- Preheat oven to 425 degrees.
- Add tofu, zucchini and potatoes to a sheet pan lined with parchment paper. Add oil and spices and mix everything together. Roast for 30-35 minutes.
- While your veggies are cooking, make the quinoa. Add garlic, turmeric, cumin and coconut oil to a small pot over medium heat. Cook for 2 minutes.
- Add all remaining quinoa ingredients to the pot. Bring to a boil and then lower to a simmer. Cook for about 15 minutes, until all of the liquid has been absorbed and the quinoa is fluffy. Set aside to cool.
- Mix together your yogurt sauce ingredients.
- Assemble bowls with veggies, quinoa, yogurt sauce and cucumber/greens.
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