Vegan Mediterranean Quinoa Bowls
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Vegan Mediterranean quinoa bowls feature tender tofu feta, fluffy quinoa, fresh kale, and bright vegetables like cucumber and tomato. The tangy tofu feta and tahini base make this a nutritious, plant-based main course.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 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)
- 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)
At a glance
PER SERVING · TIME 80M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 1h
- Cook
- 20m
- Sodium
- 1264mg
- Total sugar
- 7g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 854mg
- Calcium
- 380mg
- Iron
- 6mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 60M
- SODIUM
- 1264MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.