Mediterranean Diet Beef Sukiyaki with Tofu and Vegetables
Delight in the fusion of Japanese comfort food and Mediterranean health principles with this flavorful Mediterranean Diet Beef Sukiyaki with Tofu and Vegetables. This recipe reimagines traditional sukiyaki by emphasizing lighter, heart-healthy ingredients like lean beef sirloin, extra firm tofu, and olive oil while maintaining the rich umami depth of soy sauce and mirin. Packed with vibrant vegetables including shiitake mushrooms, green beans, and red bell peppers, each bite offers a tantalizing blend of textures and colors. Simmered to perfection in a reduced-sodium broth, this dish is both wholesome and satisfying. Serve it hot with a side of quinoa or whole-grain bread for a complete Mediterranean-inspired meal. Perfect for weeknight dinners or sharing with guests, this recipe balances health-conscious eating with bold, irresistible flavors.
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Recipe Information
Ingredients
- 400 grams Lean beef sirloin
- 250 grams Extra firm tofu
- 2 tablespoons Olive oil
- 1 piece Large onion, thinly sliced
- 1 piece Carrot, julienned
- 1 piece Red bell pepper, sliced
- 100 grams Green beans, halved
- 150 grams Shiitake mushrooms, sliced
- 100 milliliters Soy sauce, reduced sodium
- 70 milliliters Mirin
- 250 milliliters Low-sodium vegetable broth
- 20 grams Fresh parsley, chopped
- 0.5 teaspoon Ground black pepper
Instructions
Begin by slicing the beef sirloin into thin strips and set aside.
Drain the tofu and cut it into 1-inch cubes.
In a large skillet or sukiyaki pot, heat 1 tablespoon of olive oil over medium-high heat.
Add the sliced onion to the pot and sauté for 2-3 minutes until they begin to soften.
Add the carrot, red bell pepper, green beans, and shiitake mushrooms to the pot. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.
Push the vegetables to one side of the skillet and add the remaining 1 tablespoon of olive oil.
Add the beef strips to the pot, cooking them for 3-4 minutes until browned on all sides.
Mix the vegetables and beef together in the pot.
In a separate small bowl, combine the soy sauce, mirin, and vegetable broth.
Pour the sauce mixture over the beef and vegetables in the pot.
Gently place the tofu cubes into the pot, ensuring they are submerged in the sauce.
Cover and let it simmer on low-medium heat for about 10 minutes, allowing the flavors to meld together.
Sprinkle the dish with chopped fresh parsley and ground black pepper before serving.
Serve the sukiyaki hot, ideally with a side of steamed whole grain bread or quinoa to maintain the Mediterranean diet ethos.
Nutrition Facts
Calories |
1916 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.7 g | 118% | |
| Saturated Fat | 23.9 g | 119% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 4390 mg | 191% | |
| Total Carbohydrate | 98.8 g | 36% | |
| Dietary Fiber | 20.7 g | 74% | |
| Total Sugars | 62.6 g | ||
| Protein | 166.6 g | 333% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 1954 mg | 150% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 4026 mg | 86% | |
*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.
