Mediterranean Diet Tofu Skin Roll

Experience a deliciously light and nutritious twist on Mediterranean flavors with our Mediterranean Diet Tofu Skin Roll recipe. This plant-based dish marries tender tofu skin (yuba) with a vibrant quinoa filling packed with cherry tomatoes, Kalamata olives, baby spinach, and fresh parsley. The zesty dressing, featuring extra virgin olive oil, lemon juice, garlic, and a hint of cumin, elevates the flavors, while a quick sear adds a crispy, golden exterior. Perfect as an appetizer or a refreshing main course, these rolls are not only Mediterranean diet-friendly but also high in protein and fiber. Serve warm or at room temperature with optional tahini dipping sauce or lemon wedges for an irresistible, guilt-free indulgence!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 sheets Tofu skin (yuba)
• 1 cup Cooked quinoa
• 0.5 cup Cherry tomatoes, diced
• 0.25 cup Pitted Kalamata olives, chopped
• 1 cup Baby spinach, chopped
• 2 tablespoons Fresh parsley, chopped
• 2 tablespoons Extra virgin olive oil
• 1 tablespoon Lemon juice
• 1 teaspoon Minced garlic
• 1 teaspoon Ground cumin
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 cup Water

Directions

Step 1

Soak the tofu skin (yuba) sheets in warm water for about 5 minutes until softened. Drain and pat dry with a clean towel. Set aside.

Step 2

In a large bowl, combine the cooked quinoa, diced cherry tomatoes, chopped Kalamata olives, chopped baby spinach, and fresh parsley.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper to create the dressing.

Step 4

Pour the dressing over the quinoa mixture and mix well to evenly coat all the ingredients.

Step 5

Place a softened tofu skin sheet on a clean work surface or cutting board. Spoon about 3-4 tablespoons of the quinoa filling onto one edge of the tofu skin.

Step 6

Roll the tofu skin tightly around the filling, folding in the edges as you go to create a secure roll. Repeat with the remaining tofu skin sheets and filling.

Step 7

Heat a non-stick skillet over medium heat. Add 1 tablespoon of olive oil and carefully place the tofu skin rolls seam-side down in the skillet.

Step 8

Cook the rolls for about 2-3 minutes on each side until they are golden brown and slightly crisp.

Step 9

Remove from the skillet and let the rolls rest for a minute before cutting them into bite-sized pieces for serving.

Step 10

Serve warm or at room temperature with a side of extra lemon wedges or a light tahini dipping sauce, if desired.

Nutrition Facts

Serving size	(585.8g)

Amount per serving	% Daily Value*
Calories	883.8

Total Fat 57.3g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2151.7mg	0%
Total Carbohydrate 57.5g	0%
Dietary Fiber 12.3g	0%
Total Sugars 6.1g
Protein 39.4g	0%

Vitamin D 0IU	0%
Calcium 396.6mg	0%
Iron 13.8mg	0%
Potassium 1376.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.1%

Protein: 17.4%

Carbs: 25.5%