Tofu Greek Salad with Char-Grilled Vegetables Recipe
A fresh Mediterranean-inspired salad featuring smoky grilled eggplant, zucchini, golden tofu, peppery arugula, creamy feta, crunchy pistachios, and a bright lemon-dill dressing. Perfect for a healthy vegetarian lunch or light dinner, and easy to make vegan.
Servings: 2
Calories: 510kcal
Ingredients
- 1 medium eggplant sliced lengthwise into 1 cm (½-inch) strips
- 1 large zucchini sliced lengthwise into 1 cm (½-inch) strips
- 200 g (7 oz ) firm tofu, drained and sliced into wedges
- 100 g (3½ oz) baby arugula
- 60 g (2 oz) feta cheese, crumbled
- 30 g (1 oz) shelled pistachios
- 2 tbsp extra virgin olive oil for the lemon-dill dressing
- 1 tbsp extra virgin olive oil for grilling the vegetables and tofu
- 2 tbsp fresh lemon juice
- 2 tbsp fresh dill finely chopped
- salt and freshly ground black pepper to taste
Instructions
- Prepare the vegetables. Wash the eggplant and zucchini, then slice lengthwise into strips approximately 1 cm (½ inch) thick.
- Preheat the grill. Heat an outdoor barbecue or grill pan over medium-high heat for approximately 5–10 minutes.
- Grill the vegetables. Lightly brush the eggplant and zucchini with some of the olive oil. Grill for 3–5 minutes per side, or until tender with visible char marks. Transfer to a plate and let cool slightly.
- Prepare and grill the tofu. Pat the tofu dry with paper towels. For a firmer texture, press it for 20 minutes beforehand. Lightly brush with olive oil, season with salt, and grill for approximately 3–4 minutes per side until golden brown.
- Assemble the salad. Arrange the baby arugula on a large serving platter or divide between two bowls. Add the grilled eggplant, zucchini, and tofu. Sprinkle with crumbled feta cheese and pistachios.
- Make the lemon-dill dressing. In a small bowl, whisk together the remaining olive oil, fresh lemon juice, chopped dill, salt, and black pepper.
- Dress and serve. Drizzle the dressing over the salad just before serving. Toss gently if desired and enjoy immediately.
Notes
- Vegan option: Omit the feta cheese or replace it with plant-based feta.
- Tofu: Firm or extra-firm tofu works best for grilling.
- Indoor cooking: A cast iron grill pan works well when an outdoor barbecue isn't available.
- Extra Mediterranean flavor: Add Kalamata olives, cherry tomatoes, cucumber, or red onion.
- Meal prep: Grill the vegetables and tofu up to 2 days ahead and refrigerate separately.
- Storage: Refrigerate leftovers in an airtight container for up to 2 days. Keep the dressing separate whenever possible.
- Serving suggestion: Enjoy with warm pita bread, hummus, or homemade tzatziki.