Mediterranean Salad with Roasted Chickpeas and Tofu
This Mediterranean Salad with Roasted Chickpeas and Tofu is a vibrant, protein-packed dish that celebrates fresh flavors and textures. With its roasted chickpeas, tofu, and colorful vegetables, it is hearty enough for a meal and light enough to inspire a refreshing lunch.
Why This Recipe is a Game Changer
- Packed with Protein: Chickpeas and tofu make this salad satisfying.
- Bursting with Flavor: A zesty Mediterranean dressing ties it all together.
- Healthy and Nutritious: Loaded with veggies, plant-based protein, and healthy fats.
- Versatile: Perfect as a main dish or a side.
Pro Tips for Perfect Salad
- Dry the Chickpeas and Tofu: Removing excess moisture helps roast to a crispy texture.
- Customize the Veggies: Add bell peppers, artichoke hearts, or avocado for extra flavor.
- Double the Dressing: Make extra dressing to store in the fridge for up to 5 days.
- Season to Taste: Adjust the seasoning in the dressing based on your preference.
- Serve Fresh: For the best texture and flavor, serve the salad immediately after tossing with the dressing.
Serving Suggestions
- Main Course: Serve as a filling, protein-rich meal.
- Side Dish: Pair with grilled chicken, fish, or falafel.
- Mediterranean Platter: Add alongside hummus, baba ganoush, and pita bread for a complete spread.
Storing and Reheating
Refrigeration:
- Store leftover salad (undressed) in an airtight container for up to 2 days.
- Keep the dressing separate to prevent the greens from wilting.
Why This Recipe is a Game Changer
- Packed with Protein: Chickpeas and tofu make this salad satisfying.
- Bursting with Flavor: A zesty Mediterranean dressing ties it all together.
- Healthy and Nutritious: Loaded with veggies, plant-based protein, and healthy fats.
- Versatile: Perfect as a main dish or a side.
Pro Tips for Perfect Salad
- Dry the Chickpeas and Tofu: Removing excess moisture helps roast to a crispy texture.
- Customize the Veggies: Add bell peppers, artichoke hearts, or avocado for extra flavor.
- Double the Dressing: Make extra dressing to store in the fridge for up to 5 days.
- Season to Taste: Adjust the seasoning in the dressing based on your preference.
- Serve Fresh: For the best texture and flavor, serve the salad immediately after tossing with the dressing.
Serving Suggestions
- Main Course: Serve as a filling, protein-rich meal.
- Side Dish: Pair with grilled chicken, fish, or falafel.
- Mediterranean Platter: Add alongside hummus, baba ganoush, and pita bread for a complete spread.
Storing and Reheating
Refrigeration:
- Store leftover salad (undressed) in an airtight container for up to 2 days.
- Keep the dressing separate to prevent the greens from wilting.
FAQs About Mediterranean Salad
1. Can I make this salad vegan?
Yes, absolutely! You can skip the feta cheese or use a vegan alternative to make this salad completely vegan-friendly.
2. What other proteins can I add?
Grilled chicken, shrimp, or tempeh are great options.
3. Can I use canned chickpeas without roasting them?
Yes, but roasting adds a delightful crunch and flavor.
4. Can I prep this salad ahead of time?
Yes, prep the components, but assemble them before serving to keep everything fresh.
Why This Recipe Works
This salad combines crispy roasted chickpeas, tofu, fresh vegetables, and a tangy dressing for a balanced, nutrient-packed meal. Its vibrant Mediterranean flavors and contrasting textures make it stand out as a primary or side dish.
Conclusion
Mediterranean Salad with Roasted Chickpeas and Tofu is a healthy, flavorful, and satisfying dish that is perfect for any occasion. Whether you’re looking for a quick lunch, a dinner side dish, or a crowd-pleasing appetizer, this salad has you covered. Try it today and bring the fresh flavors of the Mediterranean to your table!
Mediterranean Salad with Roasted Chickpeas and Tofu
Ingredients
For the Roasted Chickpeas and Tofu
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 Block (14 oz) firm tofu, drained and pressed
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 tablespoon olive oil
- 1 teaspoon cumin
- ½ teaspoon smoked paprika
- Salt and pepper to taste
For the Salad:
- 1cup cucumber, diced
- 2-3 tomato, diced
- 1 cup bell pepper, diced
- 1/4 cup crumbled feta cheese
- 1/2 red onion, thinly sliced (option)
- 1/4 cup Kalamata olives, halved (option)
- 1/4 cup chopped fresh parsley or cilantro
For the Dressing
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Preheat oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
Prepare the chickpeas and tofu:
- Toss the chickpeas and tofu with olive oil, garlic, onion powder, cumin, paprika, salt, and pepper in a medium bowl. Spread the chickpeas and tofu on a baking sheet and bake for 15-20 minutes or until golden brown and crispy.
While the chickpeas and tofu are roasting, prepare the salad.
- In a large bowl, combine the bell peppers, cucumber, tomato, feta cheese, red onion, olives(if using), and parsley or cilantro.
- Drizzle the lemon juice, olive oil, salt, and pepper over the salad and toss to coat.
- Once the chickpeas and tofu are cool enough to handle, add them to the salad bowl.
- Serve immediately and enjoy!
Notes
- You can use canned chickpeas or dried chickpeas that have been soaked and cooked.
- Add a pinch of red pepper flakes to the roasted chickpeas and tofu for a spicier flavor.
- If you don't have feta cheese, you can crumble some vegan or omit it altogether.
- This salad is a great meal prep option. Assemble the salad without the dressing and store it in the refrigerator for up to 3 days. Add the dressing just before serving.