Mediterranean Diet Savory Stir Fry Tofu
Elevate your weeknight meals with this Mediterranean Diet Savory Stir Fry Tofu, a vibrant and nutritious dish bursting with fresh vegetables and bold flavors. This quick and easy recipe pairs perfectly golden tofu cubes with a colorful medley of red bell pepper, zucchini, cherry tomatoes, and baby spinach, all infused with fragrant dried oregano, thyme, and a tangy splash of lemon juice. Ready in just 30 minutes, this plant-based, protein-packed stir fry is a perfect fit for healthy, Mediterranean-inspired eating. Serve it as a standalone meal or over a bed of quinoa or brown rice for a wholesome twist. Whether you're vegan, vegetarian, or just looking for a delicious way to incorporate more veggies into your diet, this dish will not disappoint!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp olive oil
- 1 large red bell pepper, sliced
- 1 medium zucchini, sliced
- 1 small red onion, sliced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- 2 tbsp lemon juice
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 tbsp fresh parsley, chopped
Instructions
Start by preparing the tofu. Remove it from the packaging, place it between paper towels, and press under a heavy pan for about 10 minutes to remove excess water. Once pressed, 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 to the skillet and cook for about 5-7 minutes, turning occasionally, until golden brown on all sides. Remove the tofu from the pan and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the sliced red bell pepper, zucchini, and red onion. Stir fry the vegetables for 4-5 minutes until they start to become tender.
Add the minced garlic, cherry tomatoes, dried oregano, and dried thyme to the skillet. Stir well to combine and cook for another 2 minutes.
Return the cooked tofu to the skillet, add the baby spinach, and stir everything together. Cook for 1-2 minutes until the spinach is wilted.
Add the lemon juice, salt, and black pepper to the stir fry, stirring well to incorporate all the flavors.
Remove the skillet from heat and garnish the stir fry with freshly chopped parsley before serving.
Serve hot as a standalone main dish or alongside whole grains like quinoa or brown rice for a complete meal.
Nutrition Facts
Calories |
1000 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.5 g | 79% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1323 mg | 58% | |
| Total Carbohydrate | 52.2 g | 19% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 20.8 g | ||
| Protein | 70.4 g | 141% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2890 mg | 222% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2392 mg | 51% | |
*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.
