Mediterranean Diet Hearty Tofu and Vegetable Stew
Warm up with a bowl of this Mediterranean Diet Hearty Tofu and Vegetable Stew, a wholesome, plant-based delight that’s bursting with flavor and nutrition. This recipe features golden-browned tofu cubes simmered with a vibrant medley of vegetables, including zucchini, eggplant, and red bell pepper, all bathed in a savory tomato and vegetable broth infused with Mediterranean-inspired seasonings like oregano, cumin, and fresh basil. Kalamata olives add a briny pop, while a splash of lemon juice brightens the dish with a zesty finish. Perfect for weeknight dinners or meal prepping, this one-pot vegan stew is as satisfying as it is nutritious, packing in protein, fiber, and heart-healthy fats. Serve it on its own or alongside warm crusty bread for a cozy, flavor-packed meal!
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Recipe Information
Ingredients
- 14 oz extra firm tofu
- 3 tbsp olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 2 zucchini, sliced
- 1 medium eggplant, cubed
- 28 oz canned diced tomatoes
- 2 cups vegetable broth
- 0.5 cup kalamata olives, pitted and sliced
- 0.25 cup fresh basil, chopped
- 1 tsp dried oregano
- 1 tsp ground cumin
- 1 tsp salt
- 0.5 tsp black pepper
- 2 tbsp lemon juice
Instructions
Press the tofu to remove excess moisture: Wrap the tofu block in a clean kitchen towel and place a heavy object on top. Let it sit for 15 minutes, then cut it into 1-inch cubes.
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove the tofu from the pot and set aside.
In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the chopped onion for 5 minutes, or until translucent.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the red bell pepper, zucchini, and eggplant. Cook for 5 minutes, stirring occasionally.
Add the canned diced tomatoes (with juice), vegetable broth, sliced kalamata olives, dried oregano, ground cumin, salt, and black pepper. Stir well to combine.
Bring the mixture to a simmer, cover the pot, and cook for 20 minutes, or until the vegetables are tender.
Return the tofu cubes to the pot and cook for an additional 5 minutes to heat through.
Remove the pot from the heat and stir in the fresh basil and lemon juice.
Serve the stew warm, garnished with additional fresh basil if desired.
Nutrition Facts
Calories |
1938 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 130.7 g | 168% | |
| Saturated Fat | 21.6 g | 108% | |
| Polyunsaturated Fat | 12.2 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 6501 mg | 283% | |
| Total Carbohydrate | 120.5 g | 44% | |
| Dietary Fiber | 50.8 g | 181% | |
| Total Sugars | 57.2 g | ||
| Protein | 89.0 g | 178% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3434 mg | 264% | |
| Iron | 26.8 mg | 149% | |
| Potassium | 5218 mg | 111% | |
*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.
