Herby Mediterranean Rice Bowl

Whenever I am in a dinner rut, I often find myself turning to Mediterranean flavors. There's something irresistibly fresh and vibrant about the ingredients— juicy tomatoes, crisp cucumbers, tangy feta cheese, and an abundance of fresh herbs and citrus. The combination is not only super nutritious and delicious, but also incredibly satisfying. The best part? It’s all about simple prep. I like to take a bit of time on Sundays to get everything ready, so I can enjoy a week’s worth of meals that feel like they came straight from a fast-casual restaurant—minus the surcharge for extra toppings!

Despite being really easy to whip together, these bowls are bursting with flavor and packed with nutrition. With just four main components, you can mix and match based on what you have on hand in your fridge:

• Tofu: The secret to perfect tofu lies in two steps: (1) pressing it to remove excess water for a crispier texture (which is often the reason people think they don't like tofu—it hasn't been pressed properly), and (2) marinating it thoroughly. I use a blend of lemon juice, olive oil, red wine vinegar, garlic, and Mediterranean spices to infuse it with flavor.

• Rice: I like to use brown rice for its heartier texture, but you can swap in any grain you prefer. Quinoa or couscous would taste great in this bowl.

• Shirazi Salad: This traditional Persian salad is made with cucumbers, tomatoes, red onion, olive oil, lemon juice, and fresh herbs. While it does take a bit of time to chop everything up, the burst of crunch and freshness you get with each bite makes it worth the effort.

• Herby Feta Yogurt Sauce: No Mediterranean bowl is complete without a good dip! I like to blend Greek yogurt with feta, mint, and parsley to create a tangy, salty sauce that ties the whole dish together. It spreads easily throughout the bowl, making sure every bite is infused with that signature feta flavor.

  
  

The best part is how versatile these bowls are - you can easily mix and match with whatever you have on hand, which is why I keep coming back to them. 

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HERBY MEDITERRANEAN RICE BOWL:

Ingredients:

Tofu* (+marinade):

*feel free to substitute the tofu with your protein of choice (e.g., chicken)

• 1 block tofu, extra firm 

• ¼ cup olive oil

• 2 tbsp red wine vinegar

• 1 tbsp lemon juice

• 1 clove garlic, minced

• ¼ cup cilantro, finely chopped

• 1 tbsp sumac

• ½ tsp salt

  
  

Shirazi salad:

• 3 roma tomatoes, finely chopped

• 6 Persian cucumbers, finely chopped

• ½ red onion, finely chopped

• 1 tbsp lemon juice

• 1 tbsp olive oil

• 1 tbsp red wine vinegar

• ½ tsp salt

  
  

Herby feta Greek yogurt sauce:

• 1 cup 2% Greek yogurt, plain

• ½ cup feta, in brine

• ½ cup parsley, fresh

• 2 tbsp mint, fresh

• 1 clove garlic, minced

• 1 tsp red pepper flakes

  
  

Additional ingredients:

• 1 cup dry brown rice, cooked according to package instructions

• 2 tbsp pistachios, chopped (for garnish)

  
  

Preparation: 

Tofu (+marinade):

1. Press tofu by wrapping it in a paper towel and placing a heavy object on top for 30-60 minutes.

2. Mix marinade ingredients (olive oil, red wine vinegar, lemon juice, garlic, cilantro, sumac, salt) - I like to use a frother to mix, but you can also whisk the ingredients if you prefer.

3. Chop tofu and marinate for at least 60 minutes, ideally overnight - the longer, the better!

4. Cook in the air fryer at 400°F for 15 minutes, flipping halfway, or bake in the oven at 400°F for 20 minutes, flipping halfway.

   
   

Shirazi salad:

1. Finely chop tomatoes, cucumber, and red onion (or use a veggie chopper).

2. Mix dressing ingredients (lemon juice, olive oil, red wine vinegar, salt) and whisk.

3. Combine vegetables with dressing and mix thoroughly to combine.

Herby feta Greek yogurt sauce:

1. Blend Greek yogurt, feta, mint, parsley, garlic, and salt in a food processor.

2. Add more yogurt, if desired, to reach your preferred thickness.

   
   

Final assembly:

1. Add your desired amount of cooked brown rice to a bowl.

2. Top the rice with tofu, Shirazi salad, and herby feta yogurt sauce.

3. Serve with chopped pistachios on top.