Middle Eastern Vegetable Salad with Tofu Feta

This colorful Middle Eastern Vegetable Salad has it all; intense flavor, heart-healthy veggies, a little chickpea protein, a beautiful plant-based feta, and a beautiful bright dressing.

I am absolutely raving about this tofu feta. As you know, tofu alone has no flavor, and it easily absorbs the flavors of its marinades. This marinade uses miso, which offers that smoky, umami, cheesy flavor, also adding live digestive-friendly probiotics.

Once the tofu cubes are all nice and infused, it’s so much like the real thing. We are finally finding wonderful ways to not miss the cheese and this middle eastern tofu recipe is such a delight!

This tofu vegetable salad itself is loaded with fresh, crisp veggies like cucumber, tomato and onion, hearty chickpeas, fresh herbs, garlic, lemon and creamy tahini.

This salad offers an abundance of protein from the middle eastern marinated feta tofu and chickpeas, fiber, vitamins and minerals and still keeping it low in fat. We don’t use oil in this recipe.

The tahini (a paste made from ground sesame seeds) here is the source of fat. Though, when fat is infused with a plethora of vitamins and minerals such calcium, phosphorus, magnesium, potassium and iron, B & E vitamins and other minerals that aid in liver detoxification, this is one fat that is wonderful for the body to consume.

Tahini is a wonderful way to add creaminess to any dressing, and with a punch of nutrients like that, this is on my top list of fats to use when needed.

Don’t miss out on these lively fresh salads:

• Arugula, Orange Fennel Salad
• Vegan Caprese Salad with Blackberry & Watermelon
• Vegan Waldorf Salad with Apples & Raisins

I love serving this salad with middle eastern vegetable recipes like my homemade Falafel burger or mini baked Falafels, or if you are feeling like a soup n salad kind of day, I recommend enjoying it with a Butternut Apple Soup.

This middle eastern tofu salad is a great dish for any season. The lemon, garlic, and herbs offer a nutritional punch which is a wonderful way to keep your immune system strong and keep you nourished and satisfied.

Tip: If you are new to eating a plant-based diet and feel you maybe ate more legumes than you are used to, a little umeboshi plum or apple cider vinegar in water will offer relief. (the probiotic-rich miso in the tofu marinade also helps digestion).

I’d love to hear your feedback in the comments below for this Middle Eastern Vegetable Salad! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

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Middle Eastern Vegetable Salad

This colorful middle eastern salad has it all, intense flavor, heart-healthy veggies, a little chickpea and tofu protein and a beautiful bright dressing.

Votes: 2
Rating: 5
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Prep Time

15 minutes

Cook Time

0 minutes

Passive Time

30 minutes

Servings Serving Size

people 3/4 cup mix with 6 pita triangles MetricUS Imperial

Ingredients

Tofu Feta

• 1/2 12-14 oz package firm organic tofu drained and pressed for 30 minutes
• 3 cloves garlic chopped
• 2 Tbl light miso
• 1 1/2 tsp dried oregano
• 1/3 cup red wine vinegar
• 4 Tbl lemon juice freshly squeezed
• 1/2 tsp sea salt

Salad

• 10 scallions white and green parts, thinly sliced
• 2 large ripe tomatoes (cherry tomatoes will also work)
• 1 medium hothouse cucumber halved lengthwise and 1/2-inch-diced
• 1 15 oz can chickpeas rinsed and drained
• 1/3 cup fresh parsley chopped
• 1/3 cup fresh mint leaves chopped
• 1/3 cup fresh basil leaves julienned into thin strips
• sea salt and pepper to taste
• 8 ounces tofu feta cheese 1/2-inch-diced, recipe above
• 6 whole whole wheat pita bread toasted and cut into 6 wedges

Dressing

• 4 Tbl tahini or cashew butter
• 1/3 cup lemon juice freshly squeezed
• 3 cloves garlic minced
• sea salt and pepper to taste

Prep Time 15 minutes Cook Time 0 minutes Passive Time 30 minutes Servings Serving Size people 3/4 cup mix with 6 pita triangles MetricUS Imperial Ingredients Tofu Feta 1/2 12-14 oz package firm organic tofu drained and pressed for 30 minutes 3 cloves garlic chopped 2 Tbl light miso 1 1/2 tsp dried oregano 1/3 cup red wine vinegar 4 Tbl lemon juice freshly squeezed 1/2 tsp sea salt Salad 10 scallions white and green parts, thinly sliced 2 large ripe tomatoes (cherry tomatoes will also work) 1 medium hothouse cucumber halved lengthwise and 1/2-inch-diced 1 15 oz can chickpeas rinsed and drained 1/3 cup fresh parsley chopped 1/3 cup fresh mint leaves chopped 1/3 cup fresh basil leaves julienned into thin strips sea salt and pepper to taste 8 ounces tofu feta cheese 1/2-inch-diced, recipe above 6 whole whole wheat pita bread toasted and cut into 6 wedges Dressing 4 Tbl tahini or cashew butter 1/3 cup lemon juice freshly squeezed 3 cloves garlic minced sea salt and pepper to taste

Votes: 2 Rating: 5 You: Rate this recipe! Add to Meal Plan: Select Course to Add:BreakfastLunchDinner This recipe has been added to your Meal Plan

Instructions

Tofu Feta

1. Cut pressed tofu into squares about ½” large.
2. Make the tofu feta marinade by combining the garlic, miso, oregano, lemon juice, red wine vinegar and salt.
3. Transfer tofu to the bowl with the marinade. Stir through to coat the tofu and combine well. Cover and refrigerate for at least 30 minutes

Salad

1. Place the scallions, tomatoes, cucumber, chickpeas, parsley, mint, and basil in a large salad bowl and toss to combine.
2. In a small bowl, whisk together the lemon juice, tahini or cashew butter, and garlic. Salt & pepper to taste.
3. Cut the pita bread in half and toast in a toaster oven or toaster until warmed through and slightly crisp. Cut each half into 3 wedges.
4. Pour the dressing over the salad, tossing gently to coat all the vegetables. Add the feta and toss again gently.
5. Serve the salad with the toasted pita bread.

Nutrition/Notes

salt not included

Nutrition Facts

Middle Eastern Vegetable Salad

Amount Per Serving

Calories 290 Calories from Fat 77

% Daily Value*

Total Fat 8.6g 13%

Saturated Fat 1g 5%

Sodium 186.3mg 8%

Total Carbohydrates 41g 14%

Dietary Fiber 7.9g 32%

Sugars 4.9g

Protein 14.1g 28%

Vitamin A 6%

Vitamin C 43%

Calcium 16%

Iron 19%

* Percent Daily Values are based on a 2000 calorie diet.