Lemon Herb Tofu Tzatziki Bowls (Vegan)
Fresh, vibrant and full of flavour, these Lemon Herb Tofu Tzatziki Bowls are the perfect meal prep or recipe ready in 25 minutes. They are naturally plant-based, gluten-free and a great source of fibre and protein.
I love bowl meals and I have learnt that there are a few components to a winning bowl which are:
- Grain or carb of choice (mixed grains here)
- A protein of choice (like tofu)
- A few veggies (tomatoes, cucumber, spring onion)
- Some salad leaves (spinach or kale)
- Something creamy – as a sauce or spread (like this tzatziki)
- Some healthy fats (like avocado)
- Crunch on top (seeds or nuts)
- Something pickled (for gut health)
If you have all of these then you are going to have a delicious meal that will keep you full and satisfied. This bowl is inspired by love for tzatziki, and this one is naturally plant-based using coconut yoghurt and the tofu is also so good. It is packed full of herbs and is slightly sticky, golden and so delicious.
Why will I love this?
These bowls are so good:
- Vibrant, full of colour and flavour
- A great source of fibre
- Grains, veggies and fruits
- Full of plant-based protein
- Tofu
- Naturally diverse with lots of plant points
- Easy to make in a few steps
- With a dairy-free tzatziki
- Naturally egg-free and vegan
- Gluten-free and nut-free
- Makes a great summery meal
- Ideal for meal prep
- Ready in 25 minutes
- Can be eaten warm or cold
- With lemon herby tofu bites
- Great for the gut
- Everyone will love these
- Filling but light
If you already love the sound of these bowls, then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
You can see the ingredients with weights in the recipe card below and see my favourite and recommended products in the “shop the recipe” section.
For the tofu:
- Extra-firm tofu: pat this dry and then tear apart with your hands into small cubes which have lots of texture.
- Lemon: the zest and juice.
- Dried herbs: oregano and basil.
- Olive oil: use extra virgin olive oil for more flavour.
- Maple syrup: to allow the bites to turn sticky and golden.
- Nutritional yeast: for a savoury richness.
- Chilli flakes: for a bit of heat.
As for the bowls:
- Mixed grains: I use a pre-cooked grain pouch from Merchant Gourmet which has 5 different grains but you can use whatever you like. Couscous, buckwheat, quinoa, rice, bulgar wheat etc.
- Cherry tomatoes: chopped in ½ or ¼ depending how big they are.
- Cucumber: chopped small for the salad.
- Freshly chopped herbs: like coriander, mint or parsley.
- Spring onion: for on top.
- Baby spinach: or another leafy green.
- Pickled red onions: I make my own using apple cider vinegar following this recipe.
- Mixed seeds: for crunch on top.
- Salt and pepper: for flavour.
Finally, to make the tzatziki:
- Coconut yoghurt: I use Cocos Organic natural yoghurt as it’s thick, creamy and made with simple ingredients. You want a Greek-style yoghurt texture.
- Cucumber: grate this and squeeze out most of the water.
- Garlic: use fresh or use garlic granules.
- Olive oil: as above.
Are these bowls gluten-free and nut-free?
These are naturally gluten-free if you use GF grains like rice or buckwheat. These are also nut-free.
How do I make them?
These bowls are ready in a few steps:
- Tear apart the tofu: and toss with the seasonings.
- Air fry until crispy: about 15 minutes (or you can bake it too).
- Prepare the salad components: and cook the grains if needed.
- Grate the cucumber: and squeeze out the water.
- Stir together the tzatziki: until creamy.
- Plate up the bowls with all of the components: dive in.
How long will they last?
Once made, keep these in the fridge for 2-3 days and enjoy cold.
What other recipes can I try?
For more vibrant bowls:
- Miso Oyster Mushroom Noodle Salad
- Sticky Tofu Halloumi Orzo Pasta Salad
- Red Pesto Roasted Vegetable Bean and Grain Salad
- Sticky Tofu Sweet Potato Hummus Bowls
- Crispy Rice Mushroom Satay Salad
Lemon Herb Tofu Tzatziki Bowls (Vegan)
Fresh, vibrant and full of flavour, these Lemon Herb Tofu Tzatziki Bowls are the perfect meal prep or recipe ready in 25 minutes. They are naturally plant-based, gluten-free and a great source of fibre and protein.
Ingredients
For the Tofu:
- 300g extra firm tofu
- 1 lemon, zest and juice
- 1/2 tsp each: dried oregano, dried basil
- 1 garlic, grated
- 2 tbsp extra-virgin olive oil
- 1 tbsp maple syrup
- 1 tbsp nutritional yeast
- Pinch chilli flakes
For the Bowls:
- 250g pouch mixed grains
- 160g cherry tomatoes, in ¼
- 1 baby cucumber, chopped small
- 1 tbsp freshly chopped parsley or mint
- 1 spring onion, thinly sliced
- 1 tsp lime or lemon juice
- 2 large handfuls baby spinach
- 2 tbsp homemade pickled red onions
- 2 tbsp mixed seeds
- Salt and pepper
For the Tzatziki:
- 160g thick dairy-free yoghurt (I use coconut)
- 120g cucumber
- 1 clove garlic (or ½ tsp garlic granules)
- 1 tsp extra-virgin olive oil
Instructions
- Start with the lemon herb tofu and preheat the air fryer to 180C and have a tray to hand (or use the oven at the same temperature). Pat the tofu dry and break into small chunks. Add to a bowl with the rest of the tofu marinade ingredients and toss well. Spread out onto the tray and air fry for 15-18 minutes, until golden all over (or bake for about 20 minutes).
- For the bowls, add the tomatoes, cucumber, herbs, spring onion and lime or lemon juice to a bowl and toss well with some salt and pepper.
- To make the tzatziki, grate the cucumber and then squeeze out most of the liquid through a sieve (you can drink this liquid now). Add the grated cucumber to a bowl with the yoghurt, garlic and olive oil. Season with salt and pepper and stir well.
- To plate up, add some spinach to two bowls and then add the grains. Top with the cucumber tomato salad, the tzatziki, crispy lemon tofu and garnish with some pink pickles and mixed seeds.
- Enjoy straight away or keep in a sealed container for lunch the next day. It will keep like this in the fridge for 2-3 days.
Shop the recipe
Stay in touch
I look forward to hearing what you think of these Lemon Herb Tofu Tzatziki Bowls so please let me know in the comments below and leave a star review above. If you do make these rolls, I’d love to see, so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With tzatziki love x
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