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🧆 Middle Eastern · Salad · Easy difficulty · Vegan

Tofu Fattoush

A hearty Middle Eastern salad built around tofu, seasoned with pitas and cucumber.

Prep time
5 min
Cook time
10 min
Total time
15 min
Servings
4
Calories
274 kcal
Protein
20 g
Carbs
12 g
Fat
16 g
Course
Salad

About this Middle Eastern salad

Tofu Fattoush is a Middle Eastern salad built around firm tofu. It takes about 15 min from start to finish, 5 minutes of prep and 10 minutes of cooking, and serves 4.

Cooking method: salad. Difficulty is rated easy. Vegan.

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
  • 2 pitas, toasted
  • 1 cucumber
  • 4 tomatoes
  • 1 tbsp sumac
  • Radishes
  • 3 tbsp pomegranate molasses dressing
  • 1 tbsp olive oil
  • Salt and black pepper, to taste

Method

  1. 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.

  2. Step 2. Combine the pitas, cucumber and tomatoes 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.

  3. 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.

  4. 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.

  5. Step 5. Toss gently and top with the sumac, radishes and pomegranate molasses dressing.

    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.

  6. 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

Salt your tomatoes and let them sit for extra flavour.

Equipment you will need

  • Large bowl
  • Whisk
  • Salad tongs

Nutrition per serving

Estimated per serving: 274 kcal, 20 g protein, 12 g carbohydrate and 16 g fat. Roughly 29% of the energy comes from protein, 18% from carbohydrate and 53% 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 Tofu Fattoush

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 Tofu Fattoush

How long does Tofu Fattoush take to make?

It takes about 15 min in total: 5 minutes of prep and 10 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 274 kcal, with 20 g protein, 12 g carbohydrate and 16 g fat. These are estimates for the recipe's 4 servings.

Is Tofu Fattoush gluten-free?

It is not marked gluten-free in our data. Use certified gluten-free alternatives for any sauces or stocks if you need to avoid gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegan. Check labels on stock and curry pastes, which can contain animal products.

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 Tofu Fattoush 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.

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