Lemony Tofu Flatbread Bites
I love ALL the delicious things that can either be cooked over natural charcoal on the outdoor grill or require NO cooking at all when summer heat gets intense! Check out the bottom of this post for some great additional recipes to help you beat the summer heat.
These marinated Lemony Tofu Flatbread Bites are perfect for a summer appetizer, picnic, BBQ, lunch or dinner. I've included all the components so you can make as much from scratch as you like, or use your favorite brands. No indoor cooking required!
Before we get started though, a brief note about eating soy. There is a ton of misinformation about the health effects of consuming soy products, including whether or not soy consumption has negative health outcomes. Headlines casting doubt and causing alarm are mostly based on conventionally grown (non-certified organic) genetically modified (GMO) soybeans (which are heavily sprayed with pesticides), non-human research, soy consumption in unrealistically large amounts, or the authors not fully comprehending the chemical make-up of soy. I encourage you to check out the short 3-part video series by my colleague Whitney Tabaie, RDN at Whitney E RD. She does an excellent job of presenting the current science in Part 1, Part 2 and Part 3.
Minimally processed organic soy is an excellent source of plant protein. This includes edamame, miso, tofu (sprouted and regular) and tempeh. So be sure to check these out, stop listening to the fearmongers, and enjoy some soy!
Let's do this!
First, you'll want to get the tofu pressed and marinating. This Mediterranean marinade acts as the dressing as well. You don't need a tofu press either! See the recipe and how it's done HERE.
Next, start the Vegan Naan Bread. This is one of the easiest and most forgiving breads you can make - best yet, it can be cooked right on the grill (or on your cast iron grill pan that is placed on the grill)! I like to make it with minced summer herbs. You'll find the recipe HERE. This recipe makes 6 naan breads.
While the tofu is marinating and the Vegan Naan Bread is rising, it's time to make the base. I like to use my Mediterranean White Bean Dip. I use canned cannellini beans (no cooking!), garlic, lemons, tahini, pine nuts, nutritional yeast and seasonings. It's packed with FLAVAH and contains no added oil! You'll find the recipe HERE.
Next are the toppings. Here's what I love:
~ grilled eggplant
~ grilled onion
~ grilled summer squash
~ fresh sweet peppers, finely diced
~ fresh hot pepper, finely diced
~ fresh grape, cherry or plum tomatoes, diced
~ fresh cucumber, finely diced
~ fresh flat-leaf parsley, roughly chopped
~ fresh mint, minced
~ fresh Greek oregano, snipped
~ fresh chives (garlic chives if available!) or scallions, snipped
~ fresh lemon and/or lime wedges
~ Kalamata or green olives, roughly chopped
Now, to put it all together. For appetizer portion, assemble on a cutting board. For meal portions, assemble on top of parchment or wax paper.
Spread each naan bread with ~ 1/2 cup bean dip, 1/4 cup of each of the grilled and fresh vegetables, 1 Tbsp. of olives, 1 Tbsp. fresh herbs, 1/3 cup of marinated tofu cubes, 1 Tbsp. marinade dressing, a squeeze of lemon (or lime), a sprinkle of smoked salt and a couple of cranks from the pepper mill.
For appetizer portions, cut each loaded naan into four or eight pieces. For a meal, roll the naan (using the parchment paper to hold everything together) gyro-style. Enjoy!
I want to hear what other ways you're using to be the heat... and eat well! Leave your comments below!
Nutrition information is for one full naan bread, 1/2 cup of bean dip, 1/4 cup each of the veg mentioned above, 1 Tbsp. olives, 1/3 cup marinated tofu cubes, 1 Tbsp. fresh herbs, 1 additional Tbsp. marinade dressing, 1/4 tsp salt and pepper.
Here are some more recipes to help you BEAT THE HEAT and still eat well:
DISCLOSURES: None. This post was not created in affiliation with any product or brand. The opinions expressed are my own. I will only write about products I use and trust.
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