Souvlaki-Inspired Tofu Bowls
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Souvlaki-Inspired Tofu Bowls

Souvlaki-Inspired Tofu Bowls

with Yogurt Sauce

Briny feta and creamy yogurt sauce add lots of Greek-inspired flavour to this tofu bowl. Peppers, onions and marinated tofu on fluffy, buttery and brothy rice will remind you of your favourite takeout souvlaki.

Allergens:
Soy
Milk

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
Cooking Time8 minutes
DifficultyMedium

Ingredients

serving amount

1 unit(s)

Tofu

(Contains Soy)

¾ cup

Parboiled Rice

1 unit(s)

Sweet Bell Pepper

1 unit(s)

Red Onion

¼ cup

Greek Pesto

(May contain Soy, Sulphites, Milk)

3 tbsp

Yogurt Sauce

(Contains Milk)

1 tbsp

Chicken Stock Powder

(Contains Soy May contain Sesame, Sulphites, Wheat, Egg, Fish, Milk, Mustard)

¼ cup

Feta Cheese, crumbled

(Contains Milk)

1 tbsp

Mediterranean Spice Blend

(May contain Soy, Sulphites, Wheat, Egg, Fish, Milk, Mustard, Sesame)

1 unit(s)

Lemon

Not included in your delivery

0.13 tsp

Salt*

½ tbsp

Oil*

1 tbsp

Unsalted Butter*

(Contains Milk)

0.13 tsp

Pepper*

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Nutrition Values

Calories740 kcal
Fat33 g
Saturated Fat10 g
Carbohydrate82 g
Sugar9 g
Dietary Fiber9 g
Protein29 g
Cholesterol35 mg
Sodium1380 mg
Trans Fat0.4 g
Potassium1250 mg
Calcium750 mg
Iron5.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

Medium Pot
Measuring Spoons
Measuring Cups
Zester
Baking Sheet
Large Non-Stick Pan
Small Bowl

Instructions

Cook rice
1
  • Add 1 1/4 cups (2 1/2 cups) water, 1 tbsp (2 tbsp) butter and stock powder to a medium pot. Cover and bring to a boil over high heat.
  • Once boiling, add rice, then reduce heat to low. Cover and cook until rice is tender and liquid is absorbed, 16-18 min.
  • Remove from heat. Set aside, still covered.


Prep and start veggies
2
  • Meanwhile, core, then cut pepper into 1-inch pieces.
  • Peel, then cut onion into 1/2-inch pieces.
  • Zest half the lemon (whole lemon for 4 ppl), then cut into wedges.
  • Add peppers, onions and half the pesto to an unlined baking sheet. Season with salt and pepper, then toss to combine. Arrange in a single layer.
  • Roast in the middle of the oven until veggies are tender, 12-14 min.
Sear tofu
3
  • Meanwhile, heat a large non-stick pan over medium-high heat.
  • Pat tofu dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Season with salt, pepper and Mediterranean Spice Blend.
  • When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry until golden, 2-3 min per side.
  • Transfer tofu to a plate. Spread remaining pesto over top. Cover to keep warm.
Season yogurt sauce
4
  • Meanwhile, add yogurt sauce and half the lemon zest to a small bowl.
  • Season with salt and pepper, to taste, then stir to combine.


Finish and serve
5
  • Fluff rice with a fork, then stir in remaining lemon zest.
  • Divide rice between bowls.
  • Thinly slice tofu.
  • Top rice with tofu, veggies and any remaining juices from baking sheet.
  • Sprinkle feta over top.
  • Squeeze a lemon wedge over top, if desired.
Modularity step (under step 2)
6

If you've opted to get tofu, roast veggies in the middle of the oven until tender, 12-14 min.

Modularity step (under step 3)
7

Pat tofu dry with paper towels. Cut in half, parallel to the cutting board. (NOTE: You will have 2 square tofu "steaks" per block.) Season with salt, pepper and Mediterranean Spice Blend.


When hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan-fry until golden, 2-3 min per side. Transfer to a plate. Spread remaining pesto over top. Cover to keep warm. No need to bake the tofu after pan-frying. Plate in the same way the recipe instructs you to plate the pork chops.

8

Sécher le tofu avec un essuie-tout. Couper en deux, parallèle à la planche à
découper. (REMARQUE : Vous obtiendrez 2 steaks de tofu carrés par bloc.) Saler et poivrer, puis assaisonner du mélange d’épices méditerranéen.

Ajouter à la poêle chaude 1 c. à soupe (2 c. à soupe) d’huile, puis le tofu. Poêler de 2 à 3 min par côté, jusqu’à ce qu’il soit doré. Transférer dans une assiette. Étendre le reste du pesto sur le tofu. Couvrir pour garder chaud. Il n’est pas nécessaire de cuire le tofu au four. Servir de la même façon que la recette vous indique de servir les côtelettes de porc.

9

Si vous avez choisi le tofu, rôtir les légumes au centre du four de 12 à 14 min, jusqu’à ce qu’ils soient tendres.

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