Vegan Crispy Mediterranean Tofu and Chopped Salad
Crispy Mediterranean herb tofu with a super yummy Mediterranean chopped salad.
Servings: 4
Calories: 470kcal
Ingredients
Crispy Mediterranean Tofu
- 1 Block(15oz.) Extra firm tofu, drained and pressed
- 1 Cup Panko bread crumbs, vegan
- 1/2 teaspoon Garlic powder
- 1/2 teaspoon Basil, dried
- 1/2 teaspoon Oregano, dried
- 1 teaspoon Salt, divided
- 1/4 teaspoon Dill, dried
- Pinch of Cinnamon
- Pinch of Black pepper
- 3/4 Cup All purpose flour
- 3/4 Cup Non-dairy milk, unsweetened I used oat milk
Mediterranean Chopped Salad
- 1 Heart Romaine, chopped
- 1/2 a Red onion, diced
- 1/2 Cup Kalamata olives, chopped
- 1/2 Cup Pepperoncini, chopped
- 4 Ounces Vegan feta, I used Violife, crumbled
- 1/2 Cup Olive oil
- 1/4 Cup Balsamic vinegar
- 1 Tablespoon Dijon mustard
- 1 Tablespoon Agave syrup
- 1 teaspoon Oregano, dried
- 1/2 teaspoon Basil, dried
- Salt and Pepper to taste
Instructions
- Preheat the oven to 425 degrees(F).
- Start the tofu first, cut your block of tofu into triangles. Set aside.
- Take 3 medium sized mixing bowls, in the first bowl stir together the panko, garlic powder, basil, oregano, 1/2 tsp salt, dill, cinnamon and black pepper.
- In the second bowl, add the flour and the remaining 1/2 tsp salt and stir to combine.
- In the third bowl, add the non-dairy milk.
- Take a triangle of tofu and put it into the bowl with the flour and coat the tofu, then put in the non-dairy milk, coating completely, put back into the flour and coat, then back into the non-dairy milk, then into the panko and spices. Pressing the panko onto each side of the tofu, until fully coated.
- Repeat with all of the tofu and place each piece on a large sheet pan, sprayed with on-stick spray or lined with a silicone mat.
- Spray the tops of the tofu with a little more non-stick spray or brush with a little oil to help the tofu brown.
- Bake for 15 minutes, flip and bake another 15 minutes or until browned on the outside and the tofu is firm.
- While the tofu bakes, make the salad. In a large mixing bowl, add the romaine, onions, olives, peppers and feta.
- Make the dressing for the salad. In a small mixing bowl, whisk together the olive oil, balsamic vinegar, Dijon, agave, oregano and basil. And a pinch of salt and pepper.
- Once the tofu is done, pour the dressing over the salad and toss to coat.
- Serve the tofu with some salad on top!
Video
Notes
If you need more info on how to press tofu, check out my TOFU COOKING GUIDE!
Nutrition
Calories: 470kcal | Carbohydrates: 42g | Protein: 16g | Fat: 31g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 22g | Sodium: 443mg | Potassium: 153mg | Fiber: 3g | Sugar: 11g | Vitamin A: 236IU | Vitamin C: 14mg | Calcium: 114mg | Iron: 3mg