Vegan Mediterranean Quinoa Bowls

Adding a spoonful of tahini to a olorful bowl of quinoa, chopped tomato and peppers, red onion, olives and tofu.

5 from 7 votes

These vegan Mediterranean quinoa bowls are easy to make, packed with nutrition and taste amazing. The tangy tofu feta takes them to the next level! Make the pickled red onion too, if you have time.

Prep Time1

Cook Time20

Total Time1 20

Course: Main Dish

Cuisine: Mediterranean

Diet: Vegan

Servings:

Author: Deryn Macey

Ingredients

For the Tofu Feta

1 350 g package extra-firm or firm tofu pressed and cubed
1/4 cup fresh lemon juice
1/4 cup apple cider vinegar
1 tbsp dried oregano
1 tsp sea salt
2 tsp nutritional yeast optional

For the Bowls

2 cups cooked quinoa
4 cups finely chopped kale
1/2 tsp olive oil for massaging kale
40 kalmata olives about 10 per bowl
2 cups diced cucumber
2 cups chopped tomato Roma, grape or cherry
1 cup quick pickled red onion
1 cup hummus homemade or store-bought
4 tbsp of tahini or lemon tahini sauce optional
fresh lemon juice optional for serving
fresh parsley optional for serving
salt and pepper to taste

Instructions

If you want to make the quick pickled red onions (see notes), start those now as they need to sit 20-30 minutes along with the tofu feta.
To make the tofu feta, first press the tofu for at least 20 minutes, then crumble or cube the tofu. Add all ingredients to a container and marinate for at least 30 minutes up to overnight. You can substituted your choice of store-bought feta cheese here, using 2-3 tbsp per bowl.
Cook the quinoa according to package instructions, or bring 2 cups of water to a boil, add 1 cup of uncooked rinsed quinoa, cover and reduce to a very light simmer. Cook for 15 minutes. Remove from heat and let stand for 5 minutes. Remove the lid and fluff with a fork.
Remove the kale leaves from the tough stems and finely chop. Place in a large bowl and add 1/2 tsp of olive oil and a pinch of salt. Massage with hands for 1 minute or until softened and dark green.
Dice the cucumber and tomato and finely chop the parsley, if using.
Assemble the bowls by preparing 4 bowls or meal prep containers, start with a bed of kale in each, then add the quinoa, tofu feta, olives, cucumber, tomato and hummus. Add pickled onions as well, if you made them.
Top each serving with a drizzle of tahini or lemon tahini sauce, parsley, lemon juice, salt and pepper and serve right away.

Notes

Find full instructions on how to make pickled red onions here. For quick and easy homemade hummus, use the hummus recipe from these Mediterranean Hummus Bowls.

Details on how to press tofu can be found here. Pressing is optional but it will help the tofu absorb more flavour.

Assembled bowls can be stored in the fridge for up to 2 days.

Nutrition