Mediterranean Bowl with Roasted Vegetables

Recipe details

Yield

4 people

Prep time

25 minutes

Cook time

35 minutes

Total time

50 minutes

Ingredients

• 2 medium zucchini, cut into half-moons
• 1 medium eggplant, cut into 1-inch cubes
• 2 cups cherry tomatoes, halved
• 1 large red onion, cut into wedges
• 4 tbsp olive oil, divided (for roasting vegetables)
• 2 tbsp za'atar
• 1 tsp salt (for vegetables)
• ½ tsp black pepper, freshly ground (for vegetables)
• 14 oz extra-firm tofu, pressed and cut into ¾-inch cubes
• 2 tbsp olive oil (for tofu)
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp garlic powder
• ½ tsp salt (for tofu)
• ½ cup Kalamata olives, pitted and halved
• 2 medium avocado, sliced
• ¼ cup hemp hearts
• ⅓ cup tahini
• 3 tbsp lemon juice, freshly squeezed (from about 1 large lemon)
• 1 clove garlic, minced
• 3 tbsp water (for tahini sauce, more to thin if needed)
• ¼ tsp salt (for tahini sauce)
• 1 cup quinoa, uncooked (optional add-on)
• 2 cups water (for quinoa)
• 1 (15 oz) can chickpeas, drained and rinsed (optional add-on)
• 1 tbsp olive oil (for chickpeas)
• ½ tsp smoked paprika
• ¼ tsp cumin, ground
• ¼ tsp salt (for chickpeas)

Instructions

1. Press 14 oz (400 g) extra-firm tofu between paper towels or a clean kitchen towel, weighting it with a plate or cutting board. Let sit for 10 minutes to expel excess moisture.
2. While the tofu presses, cut 2 medium zucchini into half-moons about ½ inch thick.
3. Cut 1 medium eggplant (450 g) into 1-inch cubes.
4. Halve 2 cups (300 g) cherry tomatoes.
5. Cut 1 large red onion into wedges about ¾ inch wide at the base.
6. Preheat oven to 425°F (220°C).
7. In a large mixing bowl, combine the 2 medium zucchini, cut into half-moons, 1 medium eggplant (450 g), cut into 1-inch cubes, 2 cups (300 g) cherry tomatoes, halved, and 1 large red onion, cut into wedges. Drizzle with 4 tbsp (60 ml) olive oil, sprinkle with 2 tbsp za'atar, 1 tsp (5 g) salt, and ½ tsp (2 g) freshly ground black pepper. Toss until everything is evenly coated.
8. Spread the vegetables in a single layer on a large baking sheet lined with parchment paper. Roast for 30 minutes, stirring halfway through, until the edges are caramelized and the tomatoes have blistered.
9. While the vegetables roast, cut the pressed 14 oz (400 g) tofu into ¾-inch cubes.
10. In a large skillet, heat 2 tbsp (30 ml) olive oil over medium-high heat until shimmering.
11. Add the 14 oz (400 g) tofu cubes to the skillet in a single layer. Let them cook undisturbed for 3 minutes until the bottoms turn golden and release easily from the pan.
12. Flip the tofu cubes and cook for another 3 minutes on a second side, until golden.
13. Sprinkle 1 tsp dried oregano, 1 tsp dried basil, ½ tsp garlic powder, and ½ tsp (2.5 g) salt over the tofu. Toss gently and cook for 1 more minute to toast the herbs. Remove from heat.
14. Mince 1 clove garlic.
15. In a small bowl, whisk together ⅓ cup (80 ml) tahini, 3 tbsp (45 ml) freshly squeezed lemon juice, 1 clove garlic, minced, 3 tbsp (45 ml) water, and ¼ tsp (1.25 g) salt until smooth and pourable. If the sauce is too thick, whisk in an extra tablespoon or two of water.
16. Pit and halve ½ cup (80 g) Kalamata olives.
17. Slice 2 medium avocados.
18. To assemble the keto bowls, divide the roasted vegetables among four bowls. Top each with the herbed tofu cubes, ½ cup (80 g) Kalamata olives, pitted and halved, 2 medium avocados, sliced, and a generous sprinkle of ¼ cup (40 g) hemp hearts. Drizzle with the lemon tahini sauce.
19. If making the optional quinoa add-on: Rinse 1 cup (180 g) uncooked quinoa under cold water in a fine-mesh sieve. In a medium saucepan, bring 2 cups (480 ml) water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed and the quinoa is fluffy. Remove from heat and let sit, covered, for 5 minutes, then fluff with a fork.
20. If making the optional roasted chickpea add-on: Drain and rinse 1 (15 oz / 425 g) can chickpeas and pat them completely dry with a towel. Toss with 1 tbsp (15 ml) olive oil, ½ tsp smoked paprika, ¼ tsp ground cumin, and ¼ tsp (1.25 g) salt. Spread on a baking sheet and roast at 425°F (220°C) for 20 minutes, shaking the pan halfway through, until golden and crispy.
21. Serve the quinoa and roasted chickpeas in small bowls on the side so diners can add them to their bowls if desired.