Mediterranean Tofu Quinoa Sushi Bowl
This wholesome bowl blends fluffy quinoa, crispy marinated tofu, Mediterranean vegetables, and creamy tahini-lemon yogurt sauce. It takes the concept of a sushi bowl but swaps traditional ingredients for Mediterranean staples — perfect for a healthy, plant-based lunch or dinner.
⏱️ Time
Prep: 25 minutes
Cook: 20–25 minutes
Total: 45–50 minutes
Ingredients
For the Bowl:
1 cup dry quinoa (or ti-color), rinsed
1½ cups water or vegetable broth
1 block (400g) firm tofu, pressed and cubed
1 tbsp olive oil
½ tsp smoked paprika
½ tsp ground cumin
Salt & black pepper, to taste
1 cucumber, diced or sliced into ribbons
1 cup cherry tomatoes, halved
½ avocado, sliced or diced
¼ cup kalamata olives, halved
¼ small red onion, thinly sliced (or pickled)
1 sheet nori, finely shredded or cut into strips (optional sushi element)
Fresh parsley or mint, for garnish
Lemon wedges, for serving
Optional Add-ons:
Roasted red peppers
Hummus or baba ganoush spooned on top
Pumpkin seeds or sesame seeds for crunch
For the Tahini Yogurt Sauce:
2 tbsp tahini
¼ cup plain Greek yogurt (or plant-based yogurt for vegan)
Juice of ½ lemon
1 garlic clove, grated
1 tbsp olive oil
1–3 tbsp water (to thin to drizzle consistency)
Salt to taste
Optional: pinch of cumin or sumac
️ Instructions
Step 1: Cook the Quinoa
1. In a pot, combine rinsed quinoa with water or broth.
2. Bring to a boil, cover, then simmer for 15 minutes. Remove from heat and let steam for 5 minutes. Fluff with a fork.
Step 2: Prepare the Tofu
1. Toss tofu cubes with olive oil, paprika, cumin, salt, and pepper.
2. Bake at 200°C (400°F) for 20–25 minutes, flipping halfway, until golden and crisp.
Optional: Pan-fry or air-fry instead.
Step 3: Make the Sauce
1. Whisk together tahini, yogurt, lemon juice, garlic, olive oil, and a pinch of salt.
2. Add water a bit at a time to reach a smooth, pourable texture.
Step 4: Assemble the Bowl
1. Divide quinoa between bowls.
2. Top with crispy tofu, tomatoes, cucumber, avocado, red onion, olives, and optional nori strips.
3. Drizzle with tahini yogurt sauce.
4. Garnish with herbs, seeds, and a squeeze of lemon.
Tips & Notes
Tofu hack: Freeze and thaw tofu first for a firmer, meatier texture.
Can be served warm, room temperature, or chilled.
Add a scoop of hummus or drizzle with pomegranate molasses for extra flavor.
❓ Frequently asked questions FAQs
Can I make it fully vegan?
Yes — use plant-based yogurt or skip yogurt and make a tahini-lemon-garlic-only sauce.
Can I use rice instead of quinoa?
Absolutely — short grain brown rice or sushi rice works great.
What protein can I sub for tofu?
Try roasted chickpeas, falafel bites, or grilled halloumi.
Nutritional Information
Calories: 460
Protein: 22g
Carbs: 38g
Fat: 25g
Fiber: 9g
Sugar: 4g