Mediterranean Herbed Lemon Tofu and Couscous Bowl – healthienut – Easy to follow plant-forward recipes (2024)

A zesty, bright, and ultra flavorful Mediterranean-inspired bowl with crispy marinated herbed lemon tofu, fresh couscous and veggie salad, crisp pita chips, and a creamy tahini sauce.

This Mediterranean-inspired bowl is loaded with flavor and the perfect meal prep recipe. It’s filled with a crispy herbed lemon tofu, fresh couscous veggie salad, pita chips, and creamy tahini sauce.

I still can’t get over how much flavor is loaded into this tofu – it’s too delicious.

In my opinion, the key to an ultra flavorful tofu is at least an overnight marinade. It is more of a hassle and time-consuming, but I promise you it is worth it to achieve these tofu flavor bombs. Tofu is like a sponge – it soaks up every bit of flavor you toss it with, so the longer you allow the marinade ingredients to seep into it, the better!

Keep reading for a delicious Herbed Lemon Tofu recipe.

How to Make Mediterranean Herbed Lemon Tofu and couscous Bowl:

Overnight Marinade: Herbed Lemon Tofu

1. In a large mixing bowl, whisk together the oil, lemon zest, garlic, dried herbs, and salt. Add the cubed tofu and toss well to combine, being careful not to break the tofu. Cover the bowl with plastic wrap and refrigerate for at least 8 hours or overnight

Couscous and Veggie Salad

1. In a large bowl, toss all ingredients together until well combined. Season with salt to taste. Wrap bowl with plastic wrap and store in fridge until ready to serve.

Crispy Pita

1. Preheat the oven to 425°F. Cut each pita into 8 triangles. Add to a large baking sheet and toss with a couple drizzle of olive oil and heavy pinch of salt. Bake for 6 minutes then flip and bake for another 2 minutes until golden brown and crisp.

Cooking the Herbed Lemon Tofu

1. While pitas are baking, heat 1 tbsp of oil in a large skillet over medium-high heat. Add marinated tofu and toss to coat in oil. Cook for 5-6 minutes, flipping occasionally, until golden brown on each side. Add to a paper towel lined bowl to soak up excess oil (oil is ok, but you don’t want it dripping in it).
2. IMPORTANT: Don’t toss the extra marinade in the bowl! It will be used in the tahini sauce.

Tahini Sauce

1. In a medium-sized bowl, whisk together the tahini and leftover marinade until creamy. Season with salt to taste.

Assemble

1. Assemble dish by adding couscous salad, herbed lemon tofu, and crispy pita to a bowl. Drizzle with tahini sauce and enjoy!

Frequently Asked Questions:

Do I have to marinate the tofu overnight?

I HIGHLY recommend that you marinate the tofu for at least 8 hours. This allows all the yummy goodness/ingredients to seep into the tofu, achieving an herbed lemon tofu flavor bomb.

If you are really short on time and still want to make this recipe, then you can marinate for at least 1 hr.

What type of tofu do you recommend?

I used firm tofu in this recipe, but extra-firm would also work.

How do I store this mediterranean tofu bowl?

I recommend storing the components separately in airtight containers in the fridge for up to 5 days.

If you’re looking for more vegan tofu recipes, you’ll also love this Smoky Chipotle Tofu Burrito, these Shawarma-spiced Tofu Pita Wraps, and this Sticky Tofu and Broccoli Stir Fry.

Also, if you make this recipe and decide to share it onFacebookorInstagramdon’t forget to tag me@healthienut+#healthienut! I love seeing your mouthwatering recreations!