Mediterranean Diet Savory Stir-Fried Tofu with Vegetables
Elevate your weeknight meals with this flavorful Mediterranean Diet Savory Stir-Fried Tofu with Vegetables! Packed with plant-based protein and vibrant vegetables like zucchini, red bell pepper, and juicy cherry tomatoes, this dish is a delicious way to embrace the health-focused Mediterranean lifestyle. Tofu is perfectly pan-seared until golden and mixed with aromatic garlic, dried oregano, and basil for bold, herby goodness. A splash of lemon juice adds a tangy finish, while fresh parsley provides a refreshing garnish. Ready in just 40 minutes, this quick and nutritious recipe is perfect for busy days. Serve it as a standalone meal or pair with quinoa, rice, or warm flatbread for a Mediterranean-inspired feast!
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Recipe Information
Ingredients
- 14 oz firm tofu
- 2 tablespoons extra virgin olive oil
- 1 medium red bell pepper
- 1 medium zucchini
- 1 medium red onion
- 1 cup cherry tomatoes
- 3 cloves garlic
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Drain the tofu and wrap it in paper towels or a clean kitchen towel to remove excess moisture. Place a heavy object on top and let it press for about 15 minutes.
Meanwhile, prepare the vegetables: slice the red bell pepper into thin strips, cut the zucchini into half-moons, slice the red onion thinly, cut cherry tomatoes in halves, and mince the garlic cloves.
After pressing the tofu, cut it into 1-inch cubes.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once hot, add the tofu cubes and cook 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 sliced red onion and cook for 2 minutes until starting to soften.
Add the garlic, bell pepper, and zucchini to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender-crisp.
Add the halved cherry tomatoes, oregano, basil, salt, and black pepper to the skillet. Stir well to combine.
Return the tofu to the skillet and add the lemon juice. Toss everything together and cook for another 2 minutes to heat the tofu through.
Remove the skillet from heat and garnish with freshly chopped parsley before serving.
Serve hot and enjoy your Mediterranean Diet Savory Stir-Fried Tofu with Vegetables.
Nutrition Facts
Calories |
783 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.5 g | 62% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3144 mg | 137% | |
| Total Carbohydrate | 55.9 g | 20% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 32.9 g | ||
| Protein | 49.3 g | 99% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 755 mg | 58% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 2003 mg | 43% | |
*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.
