Mediterranean Diet Sapo Tahu
Discover a delightful fusion of Asian and Mediterranean flavors with the Mediterranean Diet Sapo Tahu recipe, a healthy twist on the classic tofu dish. Packed with nutrient-rich ingredients like extra-firm tofu, fresh spinach, vibrant zucchini, and juicy cherry tomatoes, this recipe is a colorful and wholesome feast. Sautéed in extra virgin olive oil and simmered in a savory low-sodium vegetable broth infused with herbs like oregano and basil, it embodies the essence of Mediterranean cuisine while remaining plant-based and diet-friendly. The addition of black olives and a light soy sauce enhances the umami profile, making it irresistibly flavorful. Simple to prepare in under 45 minutes, this one-pot dish is perfect for a hearty yet light dinner, garnished with fresh parsley for a bright finishing touch. Enjoy this Mediterranean-inspired tofu recipe that effortlessly balances health, taste, and convenience!
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Recipe Information
Ingredients
- 400 grams extra-firm tofu
- 2 tablespoons extra virgin olive oil
- 3 garlic cloves, minced
- 1 medium-sized onion, chopped
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 100 grams fresh spinach
- 200 grams cherry tomatoes, halved
- 500 ml low-sodium vegetable broth
- 1 tablespoon light soy sauce
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 100 grams black olives, sliced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Press the tofu to remove excess moisture, then cut it into 1-inch cubes.
In a large skillet or wok, heat the olive oil over medium heat.
Add the tofu cubes and sauté until they are golden brown on all sides, about 6-8 minutes. Remove the tofu from the skillet and set aside.
In the same skillet, add the minced garlic and chopped onions. Sauté until the onions are translucent, about 3 minutes.
Add the sliced red bell pepper, zucchini, and cook for another 3 minutes until the vegetables begin to soften.
Stir in the fresh spinach and cherry tomatoes and cook for 2 minutes until the spinach wilts.
Pour in the vegetable broth and add the light soy sauce, oregano, basil, salt, and black pepper. Stir to combine.
Return the tofu to the skillet and add the sliced black olives. Bring the mixture to a gentle simmer and cook for 5 minutes to allow the flavors to meld.
Adjust seasonings to taste, garnish with chopped fresh parsley, and serve the Sapo Tahu hot as part of a Mediterranean-inspired meal.
Nutrition Facts
Calories |
1197 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.0 g | 100% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3331 mg | 145% | |
| Total Carbohydrate | 64.8 g | 24% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 20.6 g | ||
| Protein | 72.1 g | 144% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2965 mg | 228% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 2676 mg | 57% | |
*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.
