Mediterranean Roasted Sweet Potato & Crispy Tofu Salad
This Mediterranean Roasted Sweet Potato & Crispy Tofu Salad is a hearty, plant-based meal packed with vibrant vegetables, crispy protein-rich tofu, and naturally sweet roasted sweet potatoes. Fresh cucumbers, tomatoes, herbs, and a simple lemon dressing add brightness and balance, creating a satisfying salad that’s perfect for lunch, dinner, or meal prep.
Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Cuisine: Mediterranean
Course: Salad, Main Course
Ingredients
For the Salad
1 block (14 oz) extra-firm tofu, pressed and cubed
1 medium sweet potato, cubed
4 cups mixed greens
1 cucumber, sliced
2 tomatoes, diced
½ red onion, thinly sliced
¼ cup fresh parsley, chopped
2 tablespoons olive oil
1 teaspoon paprika
½ teaspoon garlic powder
Salt and black pepper to taste
Lemon Herb Dressing
3 tablespoons olive oil
1½ tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
Salt and pepper to taste
Instructions
Step 1: Roast the Sweet Potatoes
Preheat the oven to 425°F (220°C).
Toss sweet potato cubes with 1 tablespoon olive oil, paprika, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes until golden and tender.
Step 2: Cook the Tofu
Pat the tofu dry and toss with the remaining olive oil, garlic powder, salt, and pepper.
Bake alongside the sweet potatoes for 20 minutes or pan-fry until crispy and golden on all sides.
Step 3: Prepare the Vegetables
In a large bowl, combine mixed greens, cucumber, tomatoes, red onion, and parsley.
Step 4: Make the Dressing
Whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until smooth.
Step 5: Assemble the Salad
Add the roasted sweet potatoes and crispy tofu to the vegetables.
Drizzle with the dressing and toss gently before serving.
Nutritional Information
Calories: 340
Protein: 15g
Carbohydrates: 28g
Fiber: 7g
Fat: 18g
Saturated Fat: 2g
Sugar: 7g
Sodium: 280mg