Mediterranean Tofu Bowls with Sumac Roasted Veggies
Mediterranean Tofu Bowls with Sumac Roasted Veggies are fresh, vibrant, and packed with flavor. roasted zucchini, onions, and tomatoes meet marinated grilled tofu, all drizzled with a bright parsley-cilantro chermoula and served over fluffy pilaf. This plant-based bowl is hearty, healthy, and crazy good.
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.
Notes
Make ahead
The tofu can be marinated up to 24 hours in advance and stored in the fridge. The chermoula can also be made a day ahead — the flavors deepen as it sits.
Pilaf swaps
A boxed pilaf is quick and flavorful, but you can substitute plain rice, quinoa, or couscous if you prefer.
Veggie variations
Feel free to mix up the veggies with what’s in season — eggplant, bell peppers, or carrots would also roast beautifully with sumac.
Grill alternative
If you don’t have a grill or grill pan, the marinated tofu can be baked at 400°F (200°C) for about 25 minutes, flipping halfway through.
Hummus pairing
Any variety of hummus works here — classic, roasted red pepper, or lemony versions all complement the flavors.
Nutrition
Serving: 1 bowlCalories: 545kcalCarbohydrates: 36gProtein: 24gFat: 35gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 22gSodium: 530mgPotassium: 620mgFiber: 5gSugar: 5gVitamin A: 1000IUVitamin C: 25mgCalcium: 220mgIron: 4.2mg
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