Mediterranean Zucchini & Tofu Salad
The Mediterranean Zucchini & Tofu Salad is a fresh, high-protein, plant-based dish packed with crisp zucchini, golden pan-seared tofu, and bright Mediterranean flavors like lemon, herbs, and olive oil. It’s light yet satisfying, perfect for healthy lunches, meal prep, or a refreshing side dish.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 2–3
Difficulty: Easy
Cuisine: Mediterranean / Plant-based
Ingredients
For the Tofu
1 block (14 oz / 400 g) firm tofu, pressed and cubed
1 tbsp olive oil
½ tsp paprika
½ tsp garlic powder
¼ tsp salt
¼ tsp black pepper
For the Salad
2 medium zucchini, thinly sliced or ribboned
1 cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
2 tbsp fresh parsley or basil, chopped
Dressing
2 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
½ tsp honey or maple syrup
¼ tsp salt
¼ tsp black pepper
Optional Add-Ons
¼ cup feta cheese or vegan feta
2 tbsp olives, sliced
1 tbsp toasted seeds (sunflower or pumpkin)
Instructions
1. Cook the Tofu
1. Heat olive oil in a skillet over medium heat.
2. Add tofu cubes and season with paprika, garlic powder, salt, and pepper.
3. Cook for 8–10 minutes, turning occasionally, until golden and slightly crispy.
4. Remove from heat and let cool slightly.
2. Prepare the Salad Base
5. In a large bowl, combine zucchini, cherry tomatoes, cucumber, red onion, and herbs.
3. Make the Dressing
6. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper.
4. Assemble the Salad
7. Add cooked tofu to the vegetables.
8. Drizzle with dressing and toss gently.
5. Serve
9. Top with feta, olives, or seeds if desired.
10. Serve immediately or chill for 10–15 minutes for extra freshness.
Tips for Best Results
Press tofu well to get a crispier texture.
Use a vegetable peeler to create zucchini ribbons for a nicer presentation.
Don’t overdress—keep it light and fresh.
Add a squeeze of lemon just before serving for extra brightness.
Recipe Notes
Naturally vegan (if skipping feta) and gluten-free.
Great for meal prep—stores well for up to 2 days.
Can be served as a main dish or side.
Frequently Asked Questions
Can I grill the tofu instead?
Yes! Grilled tofu adds a smoky flavor and works great.
Can I use raw tofu?
You can, but cooking improves texture and flavor significantly.
Is zucchini eaten raw here?
Yes! Thin slices or ribbons make it tender and refreshing.
Nutritional Information
Calories 280 kcal
Protein 16 g
Carbohydrates 12 g
Fat 18 g
Fiber 3 g
Sugar 5 g