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Overhead view of a colourful healthy bowl with spinach, hummus, tomato, red onion, cucumber and olives.
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Tofu Hummus Bowl (Mediterranean, Vegan)

An easy Mediterranean tofu hummus bowl with Shawarma-spiced tofu that makes a great option for meal prep or a healthy meal any night of the week!
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Dish
Cuisine: American
Diet: Vegan
Servings: 4
Author: Deryn Macey

Ingredients

For the Tofu

  • 350 g package of extra-firm tofu pressed
  • 1 tsp smoked paprika
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp cumin
  • 1/2 tsp garlic powder
  • 1/4 tsp ginger
  • 1/4 tsp cinnamon
  • 1/4 tsp coriander
  • 1/4 tsp cayenne pepper optional
  • 1 tbsp olive oil
  • 1 tbsp cornstarch optional

For the Hummus

  • 1 19 oz can chickpeas drained and rinsed (2 cups)
  • 1/4 cup lemon juice 60 mL
  • 1/4 cup tahini 60 g
  • 1/2 tsp salt or more to taste
  • 2 cloves garlic
  • 1-4 tbsp water or aquafaba if needed
  • fresh ground black pepper to taste

For the Bowls

  • 1 15 oz can chickpeas drained and rinsed (1.5 cups)
  • 4 handfuls baby spinach or baby kale
  • 1 small red onion thinly sliced (or pickled red onion)
  • 1 cup cherry or grape tomatoes halved
  • 1 cup kalamata olives preferably pitted
  • 1 cucumber chopped
  • 1 cup cooked quinoa optional
  • feta cheese optional for serving
  • extra-virgin olive oil optional for serving
  • lemon optional for serving
  • hot sauce optional for serving

Instructions

  • Press Tofu: This is optional but pressing for just 5-10 minutes will help remove excess water, though you can leave it for up to 30 minutes. Use a tofu press or wrap the tofu in a dish cloth and put it on a plate. Place a heavy object such as a skillet on top of it and let it sit.
  • Bake Tofu: Preheat the oven to 400 F. Break the blog of tofu into bite-sized pieces in a bowl. Add all the spices, oil and cornstarch, if using. Toss to coat. Spread the tofu on a baking pan and bake for 30 minutes until crispy and golden brown.
  • Cook Grains: Optional but if you'd like to add a grain like quinoa, farro or brown rice to your bowl, cook it now according to package instructions.
  • Prepare Hummus: Add all of the hummus ingredients, except the water, to a food processor and blend until smooth. If needed, add water 1 tbsp at a time to reach your desired consistency.
  • Assemble Bowls: You can either spread the hummus on the bottom or side of the bowl (scoop hummus by equal spoonfuls into each bowl until you use all of it), then assemble all the other ingredients on top or to the side, or start with a bed of greens and place everything else on top, finishing with a big scoop of the hummus. Serve with a sprinkle of feta, a squeeze of fresh lemon, a drizzle of olive oil and hot sauce, if desired.

Video

Notes

Hummus can be prepared 1-2 days in advance. Assembled bowls can be stored in the fridge for up to 4 days in a sealed container.

Nutrition

Serving: 1bowl | Calories: 489kcal | Carbohydrates: 47g | Protein: 25g | Fat: 24g | Fiber: 15g | Sugar: 3g