Mediterranean Salad with Breaded Tofu and a Greek Yogurt Dressing

If there’s one stereotype I’m on a mission to debunk, it’s the notion that salads are the poster child for boring and sad meals. We’ve all had that sad iceberg lettuce salad with a few shredded carrots and a tomato. It’s not really satisfying and it definitely doesn’t make you HAPPY. So, I’d like to welcome you to my “NOT Sad Salad Series!” And welcome to this recipe: Mediterranean Salad with Breaded Tofu and a Greek Yogurt Dressing. This salad has a symphony of textures and nutritional benefits.

I want to shake up the salad world with creations that make you smile, and happy! I like to combine a variety of flavors and textures, making salads fun and always dressed with a homemade dressing. In this salad series you can always expect a salad that is easy to make that incorporates many nutritional elements that work together. You’ll be getting a hefty serving of veggies (some fruits and nuts likely as well!), plant-based protein, and a tasty homemade dressing.

Mediterranean Salad with Breaded Tofu

This salad may be one of my favorites, and it's because of the crispy breaded tofu! The crispy tofu adds crunch and the nutritional yeast and oregano marinade brings in some flavor.

The crispy tofu not only adds a nice texture, it also adds protein to the salad. It's a complete source of protein that contains all of the amino acids the body needs to provide energy and build protein. Win win!

Tofu also contains minerals like calcium, phosphorous, and magnesium that help maintain bone integrity.

The vegan greek yogurt dressing is packed with fresh parsley and dill to bring freshness and the kale base.

How to Prepare

Since this recipe has a good amount of prep work, I'd recommend following the instructions below to maximize your time.

Start out with prepping your tofu by cutting it then let it sit in some soy sauce (or tamari) marinade. While it's marinating, start chopping your veggies and mix your breading ingredients on a separate plate. Before you bread your tofu, heat a pan with oil so it is HOT when you add your tofu, this allows for it to crisp immediately and less oil to soak into your tofu. Once you've breaded your tofu and have it on your pan, you can finish cutting your veggies and mix together your dressing. Once your tofu is done, combine everything together and enjoy!

Mediterranean Salad with Breaded Tofu

This Mediterranean Salad with breaded tofu has a greek yogurt and herb dressing that ties all of the flavors together.

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Prep Time 25 minutes mins

Cook Time 10 minutes mins

Total Time 35 minutes mins

Course Salad

Servings 4

Ingredients

  

Salad Ingredients

• 1 bunch of kale chopped
• 2 bell peppers diced
• 1 cucumber diced
• ⅓ cup kalamata olives diced
• ⅓ cup almonds chopped
• ⅓ cup hemp seeds
• Parsley and dill chopped to garnish

Breaded Tofu

• 1 16 oz block tofu
• 2 tablespoon soy sauce/tamari
• 2-3 tablespoon cornstarch
• 2 tablespoon nutritional yeast
• ¾ teaspoon garlic powder
• 2 teaspoon oregano or basil
• olive oil

Greek Yogurt Herb Dressing

• ½ cup non dairy unsweetened greek yogurt
• 1 tablespoon fresh parsley chopped
• 1 tablespoon fresh dill chopped
• ½ lemon juiced
• 1 teaspoon dijon mustard
• 1 teaspoon onion powder
• ½ teaspoon oregano
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1-2 tablespoon water to thicken

Instructions

 

Tofu

• Press your tofu then slice small ½ inch rectangles length wise across your block. Then, to each block, cut ½ of the way through the tofu diagonally to form an accordion like shape. Do not cut fully through, the tofu should still fully be intact.
• Place your tofu slices on a plate then coat in soy sauce. Let it sit for 5 minutes.

Salad

• Meanwhile, prepare your salad. Chop your veggies then set aside.

Tofu part 2

• On another plate, whisk together your cornstarch, nutritional yeast, garlic powder, and oregano/basil.
• Heat a pan on medium/high heat with 1 inch thick of avocado oil. Take your soy sauce soaked tofu and coat both sides in your cornstarch mixture then place in your heated oiled pan.
• Flip your tofu once browned on each side (4-6 minutes).

Dressing

• Combine all of your dressing ingredients except the water then mix to incorporate. If it is too thick, add 1-2 tablespoon of water, whisk then set aside.

Salad

• Prepare your salad, add 2 of your finished crispy tofu slices to each portion, dress, mix then enjoy!
• Storage: It can be stored in the fridge for up to 4 days, keep the tofu separate from the veggies/nuts and ideally keep your dressing separate from the veggies/nuts.

I hope you enjoyed this recipe. Don't forget to rate and review below! And if you're looking for another delicious salad, check out my Berry Balsamic Salad with an Avocado Rose!