VEGAN GREEK SALAD
Vegan Greek Salad is a fresh, zesty and wholesome dish that offers all the classic Mediterranean flavours in a plant-based form. This salad swaps traditional feta with firm tofu cubes for a dairy-free protein boost while retaining the briny bite of olives and crispness of fresh cucumber and cherry tomatoes. Tossed in a light splash of lemon juice, the ingredients meld beautifully for a refreshing experience in every bite. It’s quick to prepare, nutrient-rich and perfect as a light lunch, a vibrant side dish or even a starter. The crunchy texture, bold flavours and clean ingredients make it suitable for health-conscious eaters and those following a vegan diet. Whether you’re dining alfresco on a summer day or preparing a simple meal at home, this salad adds colour and Mediterranean flair to any table.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Greek
PREPARATION/TECHNIQUES
No-Cook, 5 Ingredients or Less
OCCASION/HOLIDAY
Summer, Picnic, Spring, Mother’s Day, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Quick & Easy, Healthy, High Fibre, Raw, Low Fat, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
The preparation of Vegan Greek Salad involves the following ingredients:
- ¼ cup diced cucumber
- ¼ cup cherry tomatoes, halved
- 2 tbsp olives
- 2 tbsp tofu cubes
- 1 tsp lemon juice
FULL NUTRITIONAL INFORMATION
- Calories: 57 kcal
- Fat: 3.3 g
- Saturated Fat: 0.7 g
- Carbohydrate: 4.9 g
- Sugar: 1.9 g
- Sodium: 130 mg
- Fiber: 1.2 g
- Protein: 3.6 g
- Calcium: 86.9 mg
- Iron: 1.8 mg
- Potassium: 195.1 mg
PREPARATION
- Prepare Ingredients: Dice cucumber, halve cherry tomatoes and cube the tofu into bite-sized pieces.
- Combine In Bowl: Add the cucumber, tomatoes, olives and tofu to a small salad bowl.
- Add Lemon Juice: Drizzle with lemon juice and gently toss the salad to combine the flavours.
- Taste And Adjust: Add a pinch of salt or pepper if desired, though the olives provide plenty of briny flavour.
- Serve Immediately: Enjoy chilled or at room temperature as a light main course or a hearty side dish.
PREP TIME
5 minutes
COOKING TIME
0 minutes
TIPS
These tips can help you make a better Vegan Greek Salad:
- Use Firm Tofu: Choose extra-firm tofu for the best texture and minimal crumbling when cubed.
- Drain Well: Ensure the tofu is well-pressed and drained before use to prevent a watery salad.
- Chill First: Chill the vegetables for a few minutes before preparing them to enhance crispness.
- Serve Fresh: For the best texture and flavour, prepare this salad just before serving.
VARIATIONS
- Add Greens: Toss in some baby spinach or arugula for added volume and nutrients.
- Boost Protein: Include chickpeas or hemp seeds for a higher protein content.
- Herb It Up: Sprinkle with fresh oregano or dill to deepen the Greek profile.
- Creamy Option: Add a spoonful of vegan tzatziki or hummus on the side for an extra creamy touch.
PREPPING AND STORAGE
- Make Ahead: Prepare and store ingredients separately in the fridge. Combine just before serving.
- Refrigeration: Store the assembled salad in an airtight container in the fridge for up to 24 hours.
- Freezing: Not recommended, as the vegetables and tofu will lose texture upon thawing.
- Meal Prep Tip: Pack in a mason jar with dressing on the bottom and shake before eating.