• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Avocado Skillet
  • All Recipes
  • About Me
  • Lifestyle
  • Shop
menu icon
go to homepage
  • Recipes
  • About Me
  • Lifestyle
  • Shop
  • Subscribe
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About Me
    • Lifestyle
    • Shop
    • Subscribe
    • Instagram
    • Pinterest
  • ×

    Home » Lunch and Dinner

    Mediterranean Tofu Buddha Bowl (vegan + high protein)

    Published: Jun 23, 2022 · Modified: Nov 19, 2022 by Kristi · This post may contain affiliate links · 1 Comment

    Jump to Recipe·Print Recipe

    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).

    mediterranean tofu bowl with yellow quinoa

    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
    vegan high protein mediterranean buddha bowl

    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?

    1. Add veggies and tofu to a sheet pan and mix with spices. Bake for 30-35 minutes.
    2. Make your yellow quinoa by simmering for 15 minutes.
    3. Mix together your yogurt sauce ingredients.
    4. 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.

    If you make this Mediterranean Tofu Buddha Bowl (vegan + high protein), please leave me a rating and review on this blog post. This is the best way to support me!

    Tag me on Instagram so I can repost you!

    Print

    Mediterranean Tofu Buddha Bowl (high protein + vegan)

    mediterranean tofu bowl with yellow quinoa

    This mediterranean tofu buddha bowl (high protein + vegan) is a delicious tofu recipe.

    • Author: Kristi Roeder
    • Prep Time: 5
    • Cook Time: 30
    • Total Time: 35 minutes
    Scale

    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

    1. Preheat oven to 425 degrees.
    2. 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.
    3. 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.
    4. 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.
    5. Mix together your yogurt sauce ingredients.
    6. Assemble bowls with veggies, quinoa, yogurt sauce and cucumber/greens.

    More Lunch and Dinner

    • buffalo chickpea quesadilla
      Buffalo Chickpea Quesadilla
    • vegan egg roll salad with tofu
      Vegan Egg Roll Salad with Tofu
    • sticky lemon ginger tofu (vegan)
      Sticky Lemon Ginger Tofu (vegan)
    • mediterranean sweet potato nachos
      Mediterranean Sweet Potato Nachos

    Reader Interactions

    Trackbacks

    1. Crispy and Sticky Tofu Nourish Bowl with Maple Curry Sauce - Avocado Skillet says:
      October 27, 2022 at 6:51 pm

      […] Mediterranean tofu buddha bowl […]

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    ★☆ ★☆ ★☆ ★☆ ★☆

    Primary Sidebar

    Hi, I'm Kristi! Welcome to Avocado Skillet! My goal is to help everyone eat more plant based meals, whether that's one meal a day, a week or a month. I want to show you that eating plant based can be delicious, fun and uncomplicated.

    More about me →

    Trending Recipes

    • vegan high protein mushroom lentil risotto
      Vegan High Protein Mushroom Lentil Risotto
    • 3 ingredient banana oatmeal muffins vegan
      3 Ingredient Banana Oatmeal Muffins (vegan)
    • Creamy Silken Tofu Tomato Pasta Sauce (vegan and high protein)
      Creamy Silken Tofu Tomato Pasta Sauce (vegan and high protein)
    • creamy basil zucchini pasta with lemon
      Creamy Vegan Zucchini Basil Pasta with Lemon
    • Vegan Chickpea Ratatouille Without Eggplant
    • hot honey cauliflower and chickpeas
      Hot Honey Cauliflower and Chickpeas
    • Vegan and Healthy Single Serve Cookie
      Healthy and Vegan Single Serve Chocolate Chip Cookie
    • sticky sesame shiitake mushrooms
      Sticky Sesame Shiitake Mushrooms

    Footer

    ↑ back to top

    About

    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates
    • Get my free grocery guide

    Contact

    • Contact

    Copyright © 2022 Avocado Skillet