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.
I am obsessed with tofu. For more yummy tofu recipes try my crispy oven baked tofu or my buffalo tofu.
Let's get into the recipe.
Why you'll love this recipe
- It is easy to make.
- Thanks to the tofu and quinoa it is high in plant protein.
- It is perfect for meal prep.
- The vegan yogurt sauce is packed with flavor.
- It's vegan, gluten free, vegetarian and egg free.
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.
Storage Instructions
The leftovers can be stored in a sealed container in your fridge for up to 3 days.
Recipe Pro-Tips
For the best tasting yogurt sauce, use a good quality vegan yogurt. I personally love Cocojune Unsweetened.
Make sure you use extra firm tofu. I personally love the trader joes brand of tofu.
Other yummy tofu recipes
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!
mediterranean tofu buddha bowl (high protein + vegan)
Ingredients
Veggies and Tofu
- 1 block tofu - drained pressed and cubed
- 1 zucchini - roughly chopped
- ~8 baby potatoes - roughly chopped
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon za'atar
- 1 teaspoon 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 teaspoon cumin
- 1 teaspoon turmeric
- 1 teaspoon onion powder
- 1 teaspoon 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.
Kisuemc says
Tried this and loved it, I plated it with spring field greens and spinach under and grape tomatoes alongside the cucumber slices. Forgot to take a picture. I will make this again!
Kristi says
Thank you!
Kimberly McHugh says
This is good and there are so many ways you can change it up.
Mandy says
What kind of prep could I do? Like I want to cut the veggies and such night before throw seasoning in and let it sit in fridge overnight to roast the next day. Do you think that’ll work or would it make everything mushy?
Kristi says
I would not let the veggies sit in oil overnight, you could chop them and then keep spices + oil separate and then quickly toss before cooking.
Susan says
I made this and it is fabulous! I didn’t have Za’atar, and I used 1 large sweet potato instead of baby potatoes. So delicious!!
Kristi says
Thank you Susan!
Bob says
I've just recently made the push towards vegan. This was very tasty! I cut the salt in half and will reduce it a bit more next time. Other than that, this will be in my weekly rotation. Thanks for sharing.
Kristi says
Thanks bob!