Tofu Greek Salad
Fresh, vibrant, and full of Mediterranean character, this plant‑based version of your Greek salad feels both light and deeply satisfying. The crisp lettuce, juicy tomatoes, cool cucumber, and sweet bell pepper create a refreshing base, while the marinated tofu adds a warm, savoury contrast. Swapping in plant‑based cheese keeps the classic Greek‑salad vibe but with a cleaner, dairy‑free finish that still brings that salty, tangy pop. Mint and olives lift everything with brightness and depth, making each bite feel lively, balanced, and nourishing.
Ingredients
- 500 g firm tofu (organic)
- 2 tbsp avocado oil
- 2 tsp Greek salad dressing
- 1 head iceberg lettuce (chopped)
- 1 cucumber (sliced)
- 1 bell pepper (diced)
- 1 cup cherry tomatoes
- 1 cup red onion (thinly sliced)
- ¼ cup pitted Kalamata olives
- ⅓ cup mint leaves
- 1 cup plant-based feta (diced )
Instructions
- Wrap the tofu in a clean, absorbent towel and place a heavy object on top. A cast iron skillet works well to press out the excess liquid. Dice the tofu into cubes, then combine 1 tbsp of the avocado oil, tofu and Greek Seasoning in a bowl. Cover and allow to marinate for 1 hour in the fridge.
- Once the tofu is ready, heat the remaining avocado oil in a cast iron pan and over medium heat, add the tofu with marinade and cook for 10-15 minutes, turning frequently to cook evenly. Remove from the heat to rest and prepare the salad ingredients.
- Place the remaining ingredients into a large bowl. Toss with the Salad Dressing (recipe separate) before dividing into bowls. Add a little dressing at a time and toss gently.
- Evenly divide the salad into bowls and top with the cooked tofu and homemade Tzatziki Dip.
Notes
- see Greek Salad Dressing Recipe
- See Tzatziki Dip Recipe
- Tofu Benefits: It is a source of calcium, which is essential for maintaining bone density. Rich in isoflavones (thought to mimic the effects of estrogen in the body), potentially helping with hormone health during perimenopause and menopause.
- Vegan: Replace the feta cheese with plant-based cheese if desired.
- Kalamata Olives: Rich in monounsaturated fats and antioxidants – help support heart health and reduce inflammation. Their vitamin K content helps with bone protection.
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