Mediterranean Tofu Pita Pockets
These warm pita pockets are stuffed with savory sautéed tou, creamy hummus, crunchy veggies, and a drizzle of tahini or lemon sauce. It’s a protein-rich Mediterranean meal that’s quick, satisfying, and totally vegan.
Time:
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2–3 pita pockets (1–2 servings)
Ingredients:
For the Tofu:
200g (7 oz) firm tofu, pressed and cubed
1 tbsp olive oil
1 tsp garlic powder
½ tsp smoked paprika
½ tsp cumin
Salt & pepper to taste
Juice of ½ lemon
For the Pockets:
2–3 whole wheat or regular pita breads
½ cup hummus (classic, garlic, or red pepper)
½ cup cucumber, sliced thin
½ cup cherry tomatoes, halved
¼ cup red onion, thinly sliced
Handful of arugula or baby spinach
¼ cup Kalamata olives, sliced
Optional: vegan feta, shredded carrots, or avocado
Tahini Lemon Sauce (optional):
2 tbsp tahini
1 tbsp lemon juice
1 tbsp water (or more to thin)
Pinch of salt
Optional: ½ clove garlic, grated
Instrutions:
1. Cook the Tofu:
Heat olive oil in a skillet over medium heat.
Add tofu cubes and season with garlic powder, paprika, cumin, salt, and pepper.
Cook for 7–10 minutes, turning to brown all sides.
Squeeze lemon juice over tofu and toss to coat.
2. Make the Sauce (if using):
Whisk together tahini, lemon juice, water, and salt in a small bowl until smooth.
3. Assemble the Pita Pockets:
Warm pita bread slightly (microwave or toast lightly).
Spread a thick layer of hummus inside each pocket.
Fill with greens, tofu, cucumber, tomatoes, onion, and olives.
Drizzle with tahini lemon sauce. Add optional toppings if desired.
Notes:
Tofu tip: Press tofu for at least 15 minutes for best texture.
Customize: Use falafel, grilled eggplant, or chickpeas instead of tofu.
Wrap it instead: Turn this into a wrap or bowl if preferred!
Tips:
Use pre-cooked tofu (like baked tofu or tofu “steaks”) to save time.
Add pickled red onions or pepperoncini for extra tang.
A touch of fresh mint or parsley lifts the whole flavor profile.
Frequently asked questions FAQs:
Q: Can I make these ahead of time?
A: Yes! Store the components separately and assemble just before eating to avoid sogginess.
Q: What kind of tofu works best?
A: Firm or extra-firm tofu works best for holding its shape when sauteed.
Q: Can I air-fry the tofu?
A: Absolutely — 400°F (200°C) for 12–15 minutes, flipping halfway.
Nutrition Information
Calories: ~350
Protein: 14g
Carbs: 32g
Fat: 18g
Fiber: 6g
Sugar: 3g
Sodium: ~480mg