Mediterranean Diet Braised Tofu
Savor the vibrant flavors of the Mediterranean with this Mediterranean Diet Braised Tofu recipe, a healthy and satisfying plant-based dish that's perfect for weeknight dinners. Featuring golden-browned extra-firm tofu simmered in a rich tomato-based stew with zucchini, red bell peppers, and the briny goodness of kalamata olives, this recipe is infused with the earthy aromas of oregano and thyme. Packed with wholesome ingredients, this protein-rich meal is gluten-free, dairy-free, and fully vegan. Finished with a sprinkle of fresh parsley, it's as beautiful as it is delicious. Serve it with crusty bread or over fluffy quinoa to soak up every drop of the flavorful broth. Quick to prepare and perfect for the Mediterranean diet, this braised tofu dish is your ticket to a nutritious and indulgent dinner.
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium red bell pepper, sliced
- 1 medium zucchini, sliced
- 14 ounces canned diced tomatoes
- 1 cup vegetable broth
- 0.5 cup kalamata olives, pitted and sliced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
Instructions
Start by draining the tofu. Press it for at least 15 minutes to remove excess water. Once pressed, cut the tofu into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large skillet or sauté pan over medium-high heat. Add the tofu cubes, and cook them until golden brown on all sides, about 8-10 minutes. Remove them from the pan and set aside.
In the same pan, add the remaining tablespoon of olive oil. Reduce the heat to medium, and sauté the chopped onion for about 3-4 minutes until it becomes translucent.
Add the minced garlic and sliced red bell pepper to the pan, and cook for an additional 2 minutes until the garlic is fragrant.
Stir in the sliced zucchini, and cook for another 4-5 minutes until it begins to soften.
Pour in the canned diced tomatoes and vegetable broth, stir well, and bring the mixture to a simmer.
Add the browned tofu back into the pan, along with the sliced kalamata olives.
Sprinkle the dried oregano, dried thyme, salt, and black pepper over the mixture. Stir to combine.
Cover the pan, reduce the heat to low, and let the mixture simmer for about 20 minutes, allowing the flavors to meld together.
Once done, remove from heat and stir in the freshly chopped parsley before serving.
Serve the braised tofu with crusty bread or over cooked quinoa for a full meal.
Nutrition Facts
Calories |
1476 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.2 g | 127% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4262 mg | 185% | |
| Total Carbohydrate | 82.9 g | 30% | |
| Dietary Fiber | 34.9 g | 125% | |
| Total Sugars | 31.9 g | ||
| Protein | 78.5 g | 157% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3176 mg | 244% | |
| Iron | 22.8 mg | 127% | |
| Potassium | 3755 mg | 80% | |
*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.
