previous story
next story

Mediterranean Tofu Toasts

Anything can be toast if you’re creative enough, and this tofu substitute is the perfect alternative. A fun, easy and healthy lunch or snack idea, that is bursting with nutrients for that added feel good factor. Packed with natural plant-based protein to keep you full and energised.

Summery Vibes

As much as I adore cosy meals and warming winter recipes, the spring and summer seasons are just calling my name.

Seeing as we’re starting to see some more sun (for those of you who aren’t from the UK, sunshine here is a very exciting rarity), I thought I’d whip out those summer Mediterranean flavours. It’s so nice to be showcasing some of those seasonally summer veggies, like peppers, courgettes and tomatoes.

Mediterranean cuisine typically includes fresh vegetables, olives, feta, extra virgin olive oils and so on. These are all ingredients that I love to cook and experiment with anyway, but I couldn’t think of a better way to honour this transition into spring and summer, than by giving these classic ingredients the limelight.

Texture

Getting the tofu crispy is super important. Gone are the days of soggy tofu, and roll on that dreamy crispy outer texture.

A lot of recipes call for coating the tofu in flour and pan frying it to get it crispy, but I’ve got a great little hack to keep this recipe simple, healthy, and lighter.

Baking the tofu for 45 mins to an hour (depending on the brand) in the oven achieves the same crispy result, without the need for any flours or frying.

It might take a little longer, but this method is so much easier, and calls for so much less washing up! Just pop your tofu slices into the oven and turn once. I don’t add oil to mine as you’ll be adding a nice dressing at the end but feel to spray with a little oil if you prefer. Meanwhile, whilst the Mediterranean Tofu Toasts are cooking you have time to prep the rest of your veggies. Completely faff free!

Mediterranean Tofu Toast

The Flavour

Mediterranean flavours really bring this recipe to life. The array of vegetables are so important to achieving that fresh, summer vibe. The tomatoes and peppers bring a subtle sweet flavour which pair brilliantly with the olives which add a nice complementary saltiness.

Tangy, crumbly feta just brings this whole easy vegan dish together. I opted for a vegan feta to keep things dairy free and plant based, but feel free to use whatever kind suits you best.

A garnish of basil is crucial, not only to make your tofu toasts look the part, but to balance all those classic, fresh ingredients. The sweet, herby aroma and subtle peppery taste is the perfect finishing touch.

baked tofu
vegan tofu recipe Modern Food Stories

The Dressing

A simple, flavoursome dressing is the best way to bring your veggies to life. Garlic and basil bring those delicious herby flavours, which are balanced perfectly by fresh, zingy lemon juice and red wine vinegar.

Dijon mustard brings a mild, savoury element that really ties the whole dressing together. As always, it’s important to use a good quality extra virgin olive oil, for that characteristic buttery, peppery flavour. This dressing is also sugar and sweetener free.

Nutritional Values

Flavour aside, this recipe is bursting with all the nutrients you need to give you that feel good factor.

These tofu toasts boast nearly 19g of protein, and come in at just 326 calories per portion (one toast per portion).  10.5g of net carbs also make this recipe perfect for those of you opting for a lower carb diet. Although some of you on a low carb or keto diet may not eat tofu, I enjoy it and it’s still low in carbs.

The tomatoes, courgettes and peppers bring a big helping of antioxidants and vitamin C to give you a spring in your step. Pure plant based goodness! Good for you, good for the planet, and they taste amazing!

I hope you enjoy these Mediterranean Tofu Toasts as much as I did.

Mediterranean Tofu Toast

Baked Mediterranean Tofu Toasts

A fun and inventive way to use tofu; boasting an array of fresh, summery, mediterranean flavours.
Hands On: 5 mins
Overall Cooking: 50 mins
Serves 4

Ingredients

  • 2 packets firm tofu (400g)
  • 2 medium tomatoes, small cubes
  • 1 medium courgette, small cubes
  • 3 mini peppers, deceded and cubed
  • 8 olives, pitted and halved
  • 70 g vegan feta (or regular if you're not dairy free)
  • Small handful fresh basil, roughly chopped (5g)

DRESSING

  • 3 tbsp coconut or extra virgin olive oil
  • 1/2 garlic clove, minced
  • 1/2 tsp dijon
  • 1 tbsp red wine viegar
  • 5 fresh basil leaves, finely chopped
  • 1/3 tsp lemon juice
  • Salt + pepper to taste

Method

  • Preheat the oven to 200C / 180fan.
  • If using the Taifun fermented tofu (200g per block) slice the blocks in half lengthways to get two tofu toasts per block. Each toast should measure approx. 10cm x 8 cm x 1cm. If using a regular block of extra firm tofu (300g) - slice into 6 (1 cm thick) toasts.
  • Spread the tofu toasts out on a greaseproof lined baking tray. Bake in the oven for 45 minutes - 1 hour. The denser Taifun tofu takes 45 minutes, regular extra firm tofu may take up to an hour. It depends how firm you like it. Turn once during cooking.
  • Meanwhile, prepare the Mediterranean dressing and topping. Mix all the dressing ingredients together in a small bowl.
  • Add the courgette and pepper to a greaseproof lined baking tray and toss with 1 tbsp of the dressing. Bake for about 20 minutes or until soft, turning once. Allow to cool.
  • Toss roasted veggies with tomatoes, olives, crumbled feta and torn fresh basil.
  • Top cooked tofu toasts with Mediterranean veggies and drizzle with the rest of the dressing.

Nutrition

Calories: 326kcal | Carbohydrates: 10.5g | Protein: 18.8g | Fat: 25g | Saturated Fat: 7.2g | Fiber: 4.2g | Sugar: 3.8g
Course Main Course, Snack
Cuisine Mediterranean
Calories 326
Print Recipe
Mediterranean Tofu

I love healthy food…

Join me and start feeling your healthiest yet. Receive my recipes and health advice straight to your inbox.