Vegan Mediterranean Bowl


This post is sponsored by The Little Potato Company.

As we inch closer to warmer weather, I’m craving more and more fresh and vibrant meals. Let’s spring into sunnier days with a fresh and healthy vegan Mediterranean bowl!

 

This bowl is super flavourful, full of colour and textures. It’s nutritious, satiating, and of course, completely customizable. Like any bowl recipe, it has multiple components that you can adjust and swap in and out as needed.

What’s in this vegan Mediterranean bowl you ask?

  1. A base of farro – this grain is mild and nutty and offers a wonderful slightly chewy texture.
  2. Homemade tofu feta – it’s rich and salty, loaded with flavour, and absolutely perfect for salads and bowls like this one.
  3. Tomato Basil Microwave Ready Little potatoes – these velvety yellow Little potatoes are cloaked in a delicious Tomato Basil seasoning that pairs perfectly with this flavours in this bowl. Bonus: they’re super easy and ready in just 5 minutes!
  4. Fresh vegetables: teeny-tiny cherry tomatoes, chunky cucumber pieces, and baby spinach helps you get your daily dose of veggies.
  5. Lemon-garlic tahini dressing – this dressing is equal parts creamy and zippy and just the thing to tie this bowl together.
  6. Optional add-ins – Kalamata olives (flavour!), cooked chickpeas (protein! fibre!), avocado (healthy fats!), hummus (flavour! protein! fibre! hummus!)

This recipe could not be more well-suited for meal prepping and packed lunches. Prepare all the components and you’re prepared to eat healthy, even when you’re low on time and/or energy. You can assemble each bowl as you go or portion it out into meals right from the start. I prefer to leave the tofu in it’s brine (it gets more flavourful everyday) instead of portioning it out. This Mediterranean bowl makes for a great Mediterranean wrap too. Just fold all the ingredients into a flour tortilla and enjoy!

As I mentioned above, the tofu feta gets more flavourful and more “feta-like” the longer it marinates. If possible, prep the tofu the night before you plan to prepare the other ingredients. (That’s not to say that you can’t eat it right away, you can and it’ll be very tasty! But the longer you wait the more authentic the feta will taste.)

If you love a vegan lunch bowl as much as we do, you’ll love these other bowl recipes too!

Korean Potato Bowl (say “Hello!” to your new favourite way to prepare Little potatoes), Roasted Potato & Veggie Bowl, Spicy Sriracha Nourish Bowl, Roasted Veggie Quinoa Bowl (reader favourite!), and our Vegan Goddess Bowl.

This post is sponsored by The Little Potato Company.

We love them for their commitment to simple, healthy whole foods like their delicious Creamer potatoes. Thanks for supporting the brands that support I Love Vegan!

The Little Potato Company just launched their new website! Head on over to Littlepotatoes.com for hundreds of great recipes, lots of Little potato love, and a brand new, super handy store locator!

Print

 

Ingredients :

  • 1 package
  • 4 cups cooked farro
  • 1 cucumber, quartered and chopped
  • 1 cup cherry tomatoes, halved
  • 2 handfuls baby spinach
  • 1 block (350g) extra-firm tofu
  • 1 cup (250ml) water
  • 2 tbsp (30ml) white vinegar
  • 1 tbsp (15ml) kalamata olive brine (liquid from a jar of olives – optional)
  • 1 tbsp (15ml) olive oil
  • ½ tbsp nutritional yeast flakes
  • 2 tsp salt
  • 1 tsp dried basil
  • ½ tsp garlic powder
  • black pepper, to taste
  • ¼ cup (60ml) tahini
  • ¼ cup (60ml) water
  • 3 tbsp (45ml) fresh lemon juice
  • 3 tbsp (45ml) olive oil
  • 1 tbsp (15ml) soy sauce
  • 2 cloves garlic, minced
  • Black pepper, to taste

Instructions :

  1. Slice the tofu into 8 equal slices. Lay the sliced tofu between a folded kitchen towel and place a heavy flat-bottomed object (like a book or skillet) on top to press out excess moisture. Let the tofu drain until it’s dry to the touch.
  2. Cut the tofu into cubes.
  3. Mix together the water, vinegar, olive brine, olive oil, nutritional yeast, salt, basil, garlic powder and pepper. Add the tofu cubes, ensuring that they are submerged, and marinate overnight.
  4. Combine the dressing ingredients in a blender. Blend on high. Taste and adjust seasoning as needed.
  5. Prepare farro according to package instructions. After boiling and draining, season with a drizzle of olive oil and a pinch of salt and pepper.
  6. Prepare Tomato Basil Microwave Ready Little potatoes according to package instructions.
  7. Assemble your Mediterranean bowl:  Begin with 1 cup of cooked farro topped with ¼ package of Tomato Basil Little potatoes, chopped cucumber, halved tomatoes, and a handful of spinach. Top with a drizzle of dressing and ¼ of the tofu feta.
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