Mediterranean-Style Crispy Tofu & Avocado Rice Stack
This Mediterranean-inspired tofu stack combines crispy, flavorful tofu with creamy avocado and herbed rice, drizzled with a tangy balsamic glaze. It’s a delicious fusion of plant-based goodness with Mediterranean flavors!
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Ingredients (Serves 4)
For the Crispy Tofu:
1 block (14 oz) extra-firm tofu, pressed and cubed
2 tbsp olive oil
1 tbsp balsamic vinegar
1 tbsp soy sauce or tamari
1 tsp smoked paprika
1 tsp garlic powder
½ tsp black pepper
1 tbsp sesame seeds (black or white)
For the Rice Layer:
2 cups cooked jasmine or basmati rice
1 tbsp olive oil
1 tbsp fresh lemon juice
2 tbsp chopped fresh parsley
1 tbsp chopped fresh basil
Salt to taste
Other Layers:
2 ripe avocados, sliced
½ cucumber, thinly sliced
For the Balsamic Glaze:
¼ cup balsamic vinegar
1 tbsp honey or maple syrup
1 tsp Dijon mustard
Instructions
Prepare the Tofu:
Press tofu for 15 minutes to remove excess moisture.
In a bowl, mix olive oil, balsamic vinegar, soy sauce, paprika, garlic powder, and black pepper.
Toss tofu cubes in the marinade and let sit for 10 minutes.
Air fry at 375°F (190°C) for 15 minutes, flipping halfway, OR pan-fry until crispy. Sprinkle with sesame seeds.
Make the Rice Layer:
In a bowl, mix cooked rice with olive oil, lemon juice, parsley, basil, and salt.
Prepare the Balsamic Glaze:
In a small pan, simmer balsamic vinegar, honey, and Dijon mustard for 5 minutes until thick.
Assemble the Stack:
Layer herbed rice at the bottom.
Add a layer of sliced avocado and cucumber.
Top with crispy tofu cubes.
Drizzle with balsamic glaze and garnish with fresh herbs.
Tips for the Best Texture & Flavor
Press tofu well for extra crispiness.
Marinate tofu overnight for deeper Mediterranean flavors.
Use wild rice or quinoa for a healthier grain option.
Add feta crumbles for a more Mediterranean twist.
Nutritional Value (Per Serving)
Calories: ~400 kcal
Protein: ~18g
Carbs: ~40g
Fats: ~20g (healthy fats from avocado & olive oil)
Fiber: ~6g
Rich in antioxidants, plant-based protein, and Omega-3s