Go Back
+ servings
Mediterranean Quinoa Bowls with Spiced Tofu
Print Recipe
0 from 0 votes

Mediterranean Quinoa Bowls with Spiced Tofu

Our easy Mediterranean quinoa bowl will provide you with quick energy and tons of delicious flavor!
Prep Time25 mins
Cook Time5 mins
Total Time30 mins
Course: Dinner, Lunch, Main Course
Cuisine: Mediterranean
Keyword: Plant-Based, Vegetarian
Servings: 4 people
Calories: 551kcal


For the Spiced Tofu

  • 1 pound firm tofu cut into large cubes
  • 1/2 cup garbanzo beans drained and rinsed
  • 3 tablespoons tomato paste
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon garlic powder
  • 2 tablespoons water
  • 3 Roma tomatoes diced small

For the Mediterranean Quinoa Bowls

  • 2 cups quinoa cooked
  • oil-free creamy Italian dressing full recipe
  • 2 cups arugula or baby spinach, if you prefer
  • 1 cucumber large, chopped
  • 1/2 cup kalamata olives pitted
  • 1/2 cup cherry tomatoes sliced in half
  • 2 tablespoons red onion chopped
  • 1/4 cup vegan hummus oil free
  • 2 tablespoons parsley fresh, chopped
  • lemon wedges for garnish


For the Spiced Tofu

  • In a food processor, combine the tofu, garbanzo beans, tomato paste, Italian seasoning, salt, crushed red pepper, and garlic powder. Gently pulse to a coarse mixture forms.
  • In a large skillet on medium heat, add the tofu mixture and water. Cook, stirring often, until the tofu is hot and resembles scrambled eggs.
  • Stir in the tomatoes and remove from the heat.

For the Mediterranean Quinoa Bowls

  • In a small bowl, toss the cooked quinoa with the Oil-Free Creamy Italian Dressing. Set aside.
  • Place 1/2 cup dressed quinoa in the center of each bowl. Add the spiced tofu, arugula or spinach, cucumber, olives, cherry tomatoes, and red onions, placing each one next to each other to create a cascade of colors around the bowl.
  • Finish the bowls by adding a tablespoon of the hummus in the middle of each bowl and topping each bowl with chopped parsley. Serve the bowls with a lemon wedge.


Serving: 2cups (approximately) | Calories: 551kcal | Carbohydrates: 79g | Protein: 42g | Fat: 14g | Saturated Fat: 2g | Sodium: 385mg | Potassium: 852mg | Fiber: 13g | Sugar: 6g | Vitamin A: 1062IU | Vitamin C: 20mg | Calcium: 240mg | Iron: 7mg |
SmartPoints (Freestyle): 14