Mediterranean Grilled Tofu Bowl with Tzatziki, Rice & Chickpeas
This nourishing bowl features golden grilled tofu marinated in lemon, garlic, and herbs, served over fluffy rice with crispy chickpeas, fresh veggies, and a cooling homemade tzatziki sauce. It’s a wholesome, high-protein vegetarian option that’s hearty enough for lunch or dinner and bursting with Mediterranean freshness.
Prep Time: 20 minutes
Marination Time : 20–30 minutes
Cook Time: 25 minutes
Total Time: 45–55 minutes
Servings:2–3
Ingredients
For the Grilled Tofu
1 block (400g) firm or extra-firm tofu, pressed and cubed
1 ½ tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp paprika
Salt & black pepper to taste
For the Tzatziki Sauce
½ cup plain Greek yogurt
¼ cucumber, grated and squeezed to remove excess water
1 garlic clove, minced
1 tsp lemon juice
1 tsp olive oil
1 tbsp fresh dill or mint, finely chopped
Salt to taste
For the Bowl
1 cup cooked basmati, jasmine, or brown rice
½ cup cooked or canned chickpeas
½ red bell pepper, sliced
½ cucumber, diced
6–8 cherry tomatoes, halved
1 tbsp olive oil
½ tsp cumin or smoked paprika
Salt & pepper to taste
Optional Toppings
Crumbled feta cheese
Fresh parsley or mint
Lemon wedges
Instructions
1. Prepare the Tofu Marinade
In a bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.
Add tofu cubes and toss gently to coat.
Let marinate for 20–30 minutes for best flavor (or at least 10 minutes if in a rush).
2. Grill or Pan-Sear the Tofu
Heat a nonstick pan or grill pan over medium-high heat.
Cook tofu for 3–4 minutes per side, until golden and slightly crispy.
Remove and set aside.
3. Prepare the Tzatziki
In a small bowl, mix Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, dill, and salt.
Stir well and refrigerate until serving.
4. Roast or Saute the Chickpeas
Toss chickpeas with olive oil, cumin or paprika, salt, and pepper.
Roast in the oven at 400°F (200°C) for 15–20 minutes until crispy, or pan-fry for 6–8 minutes.
5. Assemble the Bowl
Add rice as the base.
Top with grilled tofu, roasted chickpeas, bell pepper, cucumber, and tomatoes.
Add a generous spoonful of tzatziki sauce.
Garnish with feta, parsley, or lemon wedges if desired.
Notes & Tips
For extra flavor, drizzle the bowl with olive oil and a squeeze of lemon juice before serving.
Swap rice for quinoa, bulgur, or couscous for variety.
To make it vegan, use dairy-free yogurt for the tzatziki.
You can also grill the tofu on skewers for a fun “tofu souvlaki” style twist.
Frequently Asked Questions
Q: How do I make tofu extra crispy?
Press the tofu for 20–30 minutes before marinating, and let it brown undisturbed in the pan before flipping.
Q: Can I meal prep this bowl?
Yes! Store components separately in airtight containers for up to 3 days. Add tzatziki right before serving.
Q: Can I bake the tofu instead of grilling?
Absolutely. Bake at 400°F (200°C) for 25 minutes, flipping halfway through.
Nutritional Information
Calories: 480 kcal
Protein: 26 g
Carbohydrates: 45 g
Fat: 20 g
Fiber: 6 g