I love me some greek salad. There’s just so much flavor there - olives, oregano, red wine vinaigrette… the only thing missing in the vegan version is creamy feta cheese. This vegan greek salad wrap features a vegan tofu feta, so you won’t even miss the real thing.
Tofu feta is a perfect vegan substitute for the real thing, and really elevates this salad to something special. And after all, tofu is basically bean cheese - it’s made the same way and it’s a blank pallette for flavor.
Press some tofu, cut it into cubes, marinate it and you have your vegan version. And while it doesn’t taste exactly like feta, it adds the same flavor profile and texture to the salad. This tofu feta has all the elements real feta adds- a strong briny and salty flavor, creaminess, and heft.
It does take some time to make - you have to drain the tofu, then marinate it - but if you don’t have the time feel free to just leave it out. The lentils add enough bulk on their own to the sandwich to make this a solid meal. The longer you can let the tofu marinate the better, so if you can make it in the morning or a day or two before that’s ideal. Try pressing the tofu overnight in the fridge, then toss the tofu with the marinade in the morning and leave to marinate for the day.
Toss some homemade dressing with lentils, tofu, and the salad veggies, and you have a delicious greek salad wrap with enough heft to stand on its own as a meal. I’ll often add a bit of sweetener to my dressing, but I found that making it a bit more tart combines much better with the bold flavors of the olives and tofu cheese.
A salad wrap is easy to make, light enough so you’re not weighed down after eating it, and the lentils and tofu make it filling. Serve this with cold roasted potatoes or fries and you have a perfect spring or summer meal.
Time: 30 minutes for the wraps, about a day to marinate the tofu feta
List ingredients in the order they are used in the recipe.
- Half block of tofu (14 oz. package)
- ¼ cup tablespoons water
- 2 tablespoons lemon juice
- 2 tablespoons capers
- 2 teaspoons cider vinegar
- 1 teaspoon white miso
- 2 teaspoons nutritional yeast
- ½ teaspoon garlic powder
- 1 teaspoon salt
- 5 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- 1 teaspoon dijon mustard
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 cup dried green lentils
- 6 cups chopped lettuce
- 1 cup halved cherry tomatoes
- ½ cup halved kalamata olives
- 1 cup halved and sliced cucumbers
- Four multi grain wraps
- First you’ll need to press to tofu. (You might be able to skip this step - I bet it would still be good - I didn’t try though). The idea here is to squeeze the water out of the tofu so that it can absorb the marinade.
- Place a clean cloth on a cutting board. Place the tofu on top of the cloth. Cover with a second cloth.
- Put a plate on top of the block of tofu and weight it down with something heavy (I used a large can of diced tomatoes).
- Let the moisture press out of the tofu for at least an hour (the longer the better).
- Cut the tofu into squares.
- Add the rest of the ingredient to a bowl. Mash the capers with the back of a spoon and mix until everything is combined and the miso is blended in.
- Add the tofu to the marinade and stir to combine.
- Cover and place in the fridge.
- Marinate for at least an hour and up to two days, stirring or shaking occasionally. The longer you marinate, the more marinade the tofu will absorb and the more flavorful the tofu will be.
- Put the lentils in a saucepan with two cups of water and bring to a boil on the stove.
- Turn heat down until the lentils are simmering. Simmer for 15 minutes or until the lentils are tender. Drain and set aside.
- Add the olive oil, vinegar, oregano, mustard, salt and pepper to a large bowl and whisk together.
- Add the lettuce, tomatoes, olives, cucumbers, lentils, and tofu feta. Toss with the dressing until everything is coated.
- Make the wraps by adding the greek salad to the wrap, then fold in the edges and roll up into a wrap. Cut in half and serve.
There are great served with roasted potatoes (or fries). Roast baby potatoes and toss them with oil and dill, or simply dip in ketchup.
The assembled wraps won’t store well in the fridge or freezer, so definitely eat these fresh.
Have you had tofu feta before? Do you like greek salad without the feta, or do you prefer it with? Have you drained tofu before for recipes, and if so do you use a tofu press? Let me know in the comments!