A fresh and vibrant plant-based bowl featuring grilled tofu, sumac-roasted veggies, and an herby North-Africa chermoula over pilaf.
Mediterranean Tofu Bowls with Sumac Roasted Veggies: The Ultimate Plant-Based Med Bowl
This recipe for Mediterranean Tofu Bowls with Sumac Roasted Veggies was actually one of the first on my blog when I launched it last year, back when it was still vegetarian. Originally, it featured grilled halloumi, but now that both I and the blog are fully plant-based, I’ve been working through and veganizing each recipe that needs an update. For this one, I swapped the halloumi for marinated, grilled tofu and added a North African–inspired chermoula — an incredible, herby sauce that takes the whole dish up a notch. Honestly, I think this version is even better than the original. It’s hearty, full of flavor, and truly screams Mediterranean. Plus, you can easily make parts of it ahead of time, making this bowl just as convenient as it is delicious.
Why You’ll Love These Mediterranean Tofu Bowls
Hearty and satisfying. Packed with protein-rich tofu, roasted veggies, and fluffy pilaf, this bowl makes a filling meal.
Fresh and vibrant flavors. Sumac adds tangy brightness, while the parsley–cilantro chermoula ties it all together with herby depth.
Easy to make ahead. Prep the tofu, veggies, or sauce in advance for a stress-free weeknight meal.
Mediterranean-inspired goodness. The mix of roasted zucchini, onion, and tomatoes with hummus and pilaf creates a bold, colorful plate.
Versatile and customizable. Swap in your favorite grains, veggies, or toppings like pomegranate seeds or pine nuts.
Ingredient Highlight: Sumac
Sumac is a deep crimson spice made from ground dried berries, known for its bright, citrusy tang and subtle fruity notes. Unlike lemon juice, which brings acidity with liquid, sumac adds a dry, concentrated sourness that seasons food without diluting it. It balances richness, enhances natural sweetness in roasted vegetables, and even adds a touch of color with its striking hue. Traditionally used across Middle Eastern and Mediterranean kitchens, sumac is sprinkled over salads, grains, and dips for a lively finish. Its antioxidant-rich berries also carry natural anti-inflammatory properties, making it as nourishing as it is flavorful.
Madly Delicious Tips & Questions
- Customize Your Bowl: Use your favorite grain as the base—quinoa, farro, or even cauliflower rice work great.
- Perfect Roast Veggies: Cut veggies into uniform pieces to ensure even cooking and avoid overcrowding the baking sheet.
What if I can’t find sumac?
If you can’t find sumac, you can substitute it with a mix of lemon zest and smoked paprika to replicate its tangy, slightly smoky flavor.
Can I make the tofu ahead of time?
Yes! Grill the tofu and store in the fridge for up to 2 days. Reheat briefly before assembling.
What can I substitute for pilaf?
Any grain works: couscous, quinoa, or even simple rice all pair well.
Do I need both parsley and cilantro for the chermoula?
Not necessarily. If you’re not a cilantro fan, double the parsley instead.
Let’s Dish on Chermoula: Did You Know?
Chermoula is a North African sauce traditionally used as a marinade for fish, but its bright, herb-forward flavor has made it popular across Mediterranean and Middle Eastern kitchens too. Each region has its own spin — some include saffron or preserved lemon — but the version here is light, zesty, and perfect for drizzling over veggies and tofu.
Love a vibrant Mediterranean dish? Then try my Mediterranean Tofu Bowls with Sumac Roasted Veggies!
With grilled tofu, roasted vegetables, and a punchy herb sauce, this dish is fresh, filling, and delicious. Give it a try and tag me on Instagram @madly__delicious with #MadlyDelicious to share your take!
More Mediterranean-Inspired Recipes
Turkish Kofta with Mint Yogurt Sauce
Mediterranean Tofu Bowls with Sumac Roasted Veggies
Equipment
- Grill or grill pan
- Small blender
Ingredients
- 14-16 (ounce) extra-firm tofu, pressed and sliced widthwise into 9–10 slices
- 1 box pilaf (such as Near East brand)
- Store-bought or homemade hummus of choice
- Optional garnishes: pomegranate molasses, pomegranate seeds, toasted pine nuts
Tofu Marinade
- 3 tbsp olive oil
- 1 tbsp lemon juice
- ½ tsp sumac
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
Sumac Roasted Veggies
- 1 ¼ cup grape or cherry tomatoes
- ½ large purple onion, sliced in half-moons
- ½ large zucchini, cut in half-moons
- 1 tbsp olive oil
- 1 tbsp sumac
- Salt and pepper, to taste
Chermoula (North African Herb Sauce)
- 1 cup parsley
- ½ cup cilantro
- 2 garlic cloves
- Zest from 1 lemon
- 2 tbsp lemon juice
- 1 tsp ground cumin
- ½ tsp sumac
- ¼ tsp chili flakes
- ¼ cup olive oil
- Salt to taste
Instructions
- Preheat the oven. Set your oven to 400°F (200°C) so it’s ready for the veggies.
- Cook the pilaf: Prepare 1 box pilaf according to package directions. Once done, fluff with a fork and set aside.
- Marinate the tofu: In a shallow dish, whisk together 3 tbsp olive oil, 1 tbsp lemon juice, ½ tsp sumac, ½ tsp garlic powder, ½ tsp salt, and ¼ tsp black pepper. Add the 14–16 oz extra-firm tofu slices, turning to coat well. Marinate for at least 20 minutes, flipping once halfway through.
- Roast the veggies: Toss 1 ¼ cup cherry tomatoes, ½ large purple onion slices, and ½ large zucchini slices with 1 tbsp olive oil, 2 tsp sumac, salt, and pepper. Spread on a lined baking sheet and roast for 18–22 minutes, flipping halfway, until tender and lightly caramelized.
- Prepare the chermoula: In a small blender, add 1 cup parsley, ½ cup cilantro, 2 garlic cloves, zest of 1 lemon, 2 tbsp lemon juice, 1 tsp ground cumin, ½ tsp sumac, ¼ tsp chili flakes, and a pinch of salt. Blend until roughly chopped, then drizzle in ¼ cup olive oil and continue blending until smooth but textured. Adjust salt to taste.
- Grill the tofu: Heat a grill or grill pan over medium-high. Spray oil down and then grill the marinated tofu slices for 3-4 minutes per side, or until golden and lightly charred.
- Assemble the bowls: Divide the pilaf into bowls. Top with grilled tofu, roasted veggies, dollops of hummus, and spoonfuls of chermoula. Garnish with pomegranate molasses, pomegranate seeds, or toasted pine nuts, if desired.
Super unique and unbelievably flavorful! Light, healthy, and an easy recipe to follow.
This looks so good! I can’t wait to try it!
I hope you do!