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Vegan Mediterranean Bowl on a marble countertop.

Vegan Mediterranean Bowl

  • Author: brittany mueller
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes + marinating overnight
  • Yield: 4 bowls 1x
  • Category: lunch and dinner
  • Cuisine: vegan


Tomato Basil Little potatoes, salty tofu feta, fresh vegetables, and a base of farro make for a Vegan Mediterranean Bowl that’s loaded with flavour, nutrition, and texture. Enjoy these vegan Mediterranean flavours in a bowl or a wrap!



Tofu Feta

  • 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


Tofu Feta

  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.


  1. Combine the dressing ingredients in a blender. Blend on high. Taste and adjust seasoning as needed.

Mediterranean Bowl

  1. Prepare farro according to package instructions. After boiling and draining, season with a drizzle of olive oil and a pinch of salt and pepper.
  2. Prepare Tomato Basil Microwave Ready Little potatoes according to package instructions.
  3. 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.


The tofu feta in this recipe should be prepared a day ahead to allow adequate time to drain and marinate.

Keywords: vegan feta, tofu feta