Mediterranean Diet Mixed Vegetables with Tofu Stir-Fry
Elevate your plant-based cooking with this vibrant Mediterranean Diet Mixed Vegetables with Tofu Stir-Fry, a quick and healthy recipe bursting with fresh, wholesome ingredients. Perfectly browned, extra-firm tofu is paired with a medley of crisp zucchini, juicy cherry tomatoes, tender baby spinach, and aromatic red onion, all enhanced by a savory blend of dried oregano, basil, and garlic. A zesty splash of lemon juice ties the dish together, infusing every bite with bright Mediterranean flavors. Ready in just 35 minutes, this tofu stir-fry is ideal for busy weeknights and can be served solo or alongside a hearty grain like quinoa or brown rice. Naturally vegan, high in protein, and loaded with colorful veggies, it's a deliciously satisfying way to embrace the Mediterranean diet lifestyle!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp extra virgin olive oil
- 1 medium red onion
- 1 medium red bell pepper
- 1 medium zucchini
- 1 cup cherry tomatoes
- 2 cups baby spinach
- 3 large garlic cloves
- 1 tsp dried oregano
- 1 tsp dried basil
- 0.5 tsp salt
- 0.25 tsp black pepper
- 1 medium lemon
Instructions
Drain the tofu and press it with paper towels to remove excess moisture. Cut the tofu into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 7-10 minutes. Remove the tofu from the skillet and set aside.
Slice the red onion into thin slices. Dice the red bell pepper and zucchini into bite-sized pieces. Halve the cherry tomatoes. Mince the garlic cloves.
In the same skillet, add the remaining tablespoon of olive oil. Add the sliced red onion and minced garlic and sauté for 2 minutes until fragrant.
Add the red bell pepper and zucchini to the skillet. Stir-fry for about 5 minutes until they begin to soften.
Stir in the cooked tofu, cherry tomatoes, and baby spinach. Cook for an additional 3 minutes until the spinach is wilted and the tomatoes are heated through.
Season the stir-fry with dried oregano, dried basil, salt, and black pepper. Stir in the zest and juice of one lemon to brighten the flavors.
Serve hot as a stand-alone dish or with a side of whole grain such as brown rice or quinoa if desired.
Nutrition Facts
Calories |
1059 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.5 g | 79% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3172 mg | 138% | |
| Total Carbohydrate | 69.7 g | 25% | |
| Dietary Fiber | 21.4 g | 76% | |
| Total Sugars | 31.1 g | ||
| Protein | 71.3 g | 143% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2918 mg | 224% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 2332 mg | 50% | |
*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.
