Mediterranean Diet Delicious Stir-Fried Tofu
Elevate your weeknight dinner with this vibrant and wholesome Mediterranean Diet Delicious Stir-Fried Tofu recipe! Bursting with colorful vegetables like red bell peppers, zucchini, and cherry tomatoes, this dish is a feast for both the eyes and the palate. Featuring golden pan-fried tofu and a medley of Mediterranean-inspired flavors—think kalamata olives, fresh basil, fragrant garlic, and a zesty drizzle of lemon juice—it’s a healthy, plant-based delight that’s perfect for anyone seeking a quick and nutritious meal. This recipe is ready in just 35 minutes and pairs beautifully with quinoa, whole-grain pita, or a fresh green salad, making it an irresistible option for your Mediterranean diet menu.
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Recipe Information
Ingredients
- 400 grams firm tofu
- 2 tablespoons extra virgin olive oil
- 1 medium red onion
- 1 large red bell pepper
- 1 medium zucchini
- 150 grams cherry tomatoes
- 3 cloves garlic
- 1 teaspoon dried oregano
- 10 grams fresh basil leaves
- 50 grams kalamata olives
- 1 tablespoon lemon juice
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Drain and press the tofu to remove excess moisture and then cut into 1-inch cubes.
Thinly slice the red onion and red bell pepper, and cut the zucchini into half-moons.
Halve the cherry tomatoes and set aside.
Mince the garlic cloves.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Add the tofu cubes to the skillet and cook for about 5 minutes, turning occasionally, until golden on all sides.
Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil.
Add the sliced onion and bell pepper, and sauté for about 3 minutes until they start to soften.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the zucchinis and cook for another 3 minutes, tossing occasionally.
Return the tofu to the skillet along with the halved cherry tomatoes.
Sprinkle in the dried oregano, sea salt, and black pepper, and stir to combine.
Cook for a further 3 minutes until everything is heated through and the vegetables are tender.
Remove from heat, and stir in lemon juice.
Finely chop the fresh basil leaves and scatter over the stir-fry along with the pitted kalamata olives.
Serve immediately, enjoying the fresh Mediterranean flavors.
Nutrition Facts
Calories |
921 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.9 g | 79% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3751 mg | 163% | |
| Total Carbohydrate | 59.0 g | 21% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 33.5 g | ||
| Protein | 49.8 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 795 mg | 61% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1964 mg | 42% | |
*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.
