Tofu and Vegetable Greek Salad

Ingredients:

• 1 block of firm tofu, pressed and cubed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup feta cheese (or vegan feta for a plant-based alternative)
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Prepare the Tofu: Press the tofu to remove excess moisture, then cube it and marinate in olive oil, lemon juice, oregano, salt, and pepper for at least 30 minutes.
2. Cook the Tofu: Heat a non-stick skillet over medium heat and sauté the marinated tofu for 5-7 minutes until golden brown on all sides.
3. Assemble the Salad: In a large bowl, combine cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, and feta cheese. Add the cooked tofu.
4. Make the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper.
5. Dress the Salad: Pour the dressing over the salad and gently toss to combine. Garnish with fresh parsley before serving.

Nutritional Benefits: This salad is rich in vitamins, minerals, and healthy fats from olives and olive oil, while tofu adds protein, making it a nutritious and satisfying meal.

Mediterranean Tofu Skewers

Ingredients:

• 1 block of extra-firm tofu, pressed and cubed
• 1 cup zucchini, sliced
• 1 cup bell peppers, cubed
• 1 cup cherry tomatoes
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Skewers (wooden or metal)

Instructions:

1. Marinate the Tofu: Mix olive oil, balsamic vinegar, minced garlic, thyme, salt, and pepper in a bowl. Add cubed tofu and marinate for at least 30 minutes.
2. Assemble Skewers: Thread the marinated tofu, zucchini, bell peppers, and cherry tomatoes onto the skewers.
3. Grill the Skewers: Preheat a grill or grill pan over medium heat. Grill the skewers for 10-15 minutes, turning occasionally until the vegetables are tender and slightly charred.
4. Serve: Remove from the grill and serve warm, drizzled with additional balsamic vinegar if desired.

Nutritional Benefits: These skewers are packed with vitamins and minerals from the vegetables while providing a good source of protein from the tofu. The grilling process adds a smoky flavor that enhances the dish.

Tofu Ratatouille

Ingredients:

• 1 block of firm tofu, pressed and cubed
• 1 eggplant, diced
• 2 zucchinis, diced
• 1 bell pepper, diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 cups canned diced tomatoes
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Prepare the Tofu: Press and cube the tofu, then sauté in olive oil in a large pot until golden brown. Remove and set aside.
2. Cook the Vegetables: In the same pot, add more olive oil if necessary, then sauté the onion and garlic until fragrant. Add the eggplant, zucchini, and bell pepper, cooking until softened.
3. Add Tomatoes and Tofu: Stir in the canned tomatoes, balsamic vinegar, dried basil, thyme, salt, and pepper, bringing the mixture to a simmer.
4. Combine: Add the browned tofu back to the pot, cover, and let simmer for about 20 minutes to meld the flavors.
5. Serve: Garnish with fresh basil before serving. This dish can be enjoyed warm or at room temperature.

Nutritional Benefits: Ratatouille is a classic Mediterranean dish, and adding tofu increases its protein content. The dish is rich in fiber, vitamins, and antioxidants from the diverse array of vegetables.