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.
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!