Mediterranean Diet Sauteed Vegetables with Tofu
Transform your weeknight dinner routine with this vibrant Mediterranean Diet Sautéed Vegetables with Tofu recipe. Packed with colorful veggies like zucchini, bell peppers, and juicy cherry tomatoes, and paired with golden, protein-rich tofu, this dish is a wholesome celebration of flavor and health. Infused with aromatic garlic, dried oregano, and basil, and finished with a zesty splash of lemon juice, each bite is a burst of Mediterranean-inspired goodness. Quick to prep and ready in just 35 minutes, this one-pan wonder is perfect for busy schedules while aligning with your healthy eating goals. Serve it warm as a nutritious main dish or pair it with quinoa or crusty whole-grain bread for a satisfying side. Perfect for vegetarians and anyone looking for a fresh, easy-to-make recipe!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 3 tablespoons extra virgin olive oil
- 1 medium red onion
- 1 medium red bell pepper
- 1 medium zucchini
- 1 cup cherry tomatoes
- 2 cups baby spinach leaves
- 3 cloves garlic
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object, like a skillet, on top to press out excess moisture for about 10 minutes.
Meanwhile, chop the red onion into strips, slice the red bell pepper and zucchini into bite-sized pieces, and halve the cherry tomatoes. Mince the garlic cloves.
Once the tofu is pressed, cut it into 1-inch cubes.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Add the tofu cubes and cook, turning occasionally, until golden brown on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the red onion and sauté for 2-3 minutes until it begins to soften.
Add the bell pepper and zucchini to the skillet and sauté for another 4-5 minutes until they are tender-crisp.
Stir in the minced garlic, and cook for another 30 seconds until fragrant.
Add the cherry tomatoes and baby spinach leaves. Cook until the tomatoes start to soften and the spinach wilts, about 2 minutes.
Return the tofu to the skillet. Sprinkle with dried oregano, dried basil, sea salt, and black pepper. Stir everything together gently to combine.
Remove from heat and stir in the lemon juice.
Garnish with chopped fresh parsley before serving.
Serve warm as a main dish or a side with whole grain bread or quinoa.
Nutrition Facts
Calories |
1151 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.6 g | 97% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4306 mg | 187% | |
| Total Carbohydrate | 62.0 g | 23% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 30.3 g | ||
| Protein | 70.1 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2887 mg | 222% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 2525 mg | 54% | |
*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.
