🫒 Mediterranean · Salad · Easy difficulty · Vegetarian
Greek Tofu Salad
A smoky Mediterranean salad built around tofu, seasoned with tomatoes and cucumber.
- Prep time
- 5 min
- Cook time
- 5 min
- Total time
- 10 min
- Servings
- 4
- Calories
- 280 kcal
- Protein
- 19 g
- Carbs
- 13 g
- Fat
- 17 g
- Course
- Salad
About this Mediterranean salad
Greek Tofu Salad is a Mediterranean salad built around firm tofu. It takes about 10 min from start to finish, 5 minutes of prep and 5 minutes of cooking, and serves 4.
Cooking method: salad. Difficulty is rated easy. Vegetarian, and marked gluten-free in our data.
Good for: under 25 minutes, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 300 g firm tofu, cubed
- 4 tomatoes
- 1 cucumber
- 1 red onion
- 1/2 cup kalamata olives
- 150 g feta
- 3 tbsp olive oil
- 1 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Prepare the tofu: cook, roast or slice it as needed, then let it cool slightly.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 2. Combine the tomatoes, cucumber and red onion in a large bowl.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 3. Whisk a dressing from olive oil, citrus or vinegar, salt and pepper.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 4. Add the tofu and dress lightly.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 5. Toss gently and top with the kalamata olives, feta and olive oil.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 6. Serve immediately while everything is crisp.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Dress just before serving to keep leaves crisp.
Equipment you will need
- Large bowl
- Whisk
- Salad tongs
Nutrition per serving
Estimated per serving: 280 kcal, 19 g protein, 13 g carbohydrate and 17 g fat. Roughly 27% of the energy comes from protein, 19% from carbohydrate and 54% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Greek Tofu Salad
Substitutions and variations
- Dress just before serving so the leaves stay crisp.
- Swap the base for quinoa, bulgur or roasted potatoes to change the character of the dish.
- Add chickpeas, eggs or grilled fish to turn it into a full meal.
Frequently asked questions about Greek Tofu Salad
How long does Greek Tofu Salad take to make?
It takes about 10 min in total: 5 minutes of prep and 5 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 280 kcal, with 19 g protein, 13 g carbohydrate and 17 g fat. These are estimates for the recipe's 4 servings.
Is Greek Tofu Salad gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
Yes, it is vegetarian: no meat, poultry or fish.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Greek Tofu Salad ahead or freeze it?
Best eaten fresh, because crisp or fresh textures do not survive storage. Prepare components ahead instead, and store leftovers in airtight containers for up to 2 days.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.