Mediterranean Diet Tahu Goreng
Elevate your tofu game with this vibrant Mediterranean Diet Tahu Goreng recipe, a stunning fusion of Asian and Mediterranean flavors. Featuring crispy golden tofu tossed in zesty lemon juice, fragrant garlic, and a hint of paprika, this dish is complemented by a refreshing Mediterranean salad packed with cherry tomatoes, cucumber, red onion, and fresh herbs like parsley and oregano. Drizzled with olive oil and red wine vinegar, this healthy, plant-based meal is bursting with bold, fresh flavors. Ready in just 25 minutes, it's perfect for a quick yet satisfying dinner or lunch. Serve this delightful combination as a wholesome main dish that’s brimming with protein, fiber, and Mediterranean-inspired goodness!
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Recipe Information
Ingredients
- 400 g firm tofu
- 3 tbsp extra virgin olive oil
- 3 cloves garlic
- 1 tsp lemon zest
- 2 tbsp lemon juice
- 2 tbsp fresh parsley
- 1 tbsp fresh oregano
- 200 g cherry tomatoes
- 1 medium cucumber
- 1 small red onion
- 1 tsp kosher salt
- 0.5 tsp ground black pepper
- 1 tbsp red wine vinegar
- 0.5 tsp ground paprika
Instructions
Press the tofu to remove excess water by wrapping it in a clean kitchen towel, placing a heavy object (like a skillet) on top, and letting it sit for 15 minutes.
Cut the pressed tofu into 1-inch cubes.
Mince the garlic and set it aside.
Heat 2 tablespoons of extra virgin olive oil in a non-stick skillet over medium heat.
Add the tofu cubes to the skillet and fry for 4-5 minutes on each side until golden brown and crispy. Remove the tofu and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Lower the heat and sauté the minced garlic for 30 seconds until fragrant. Avoid burning the garlic.
Add lemon zest and paprika to the skillet with the garlic. Stir to combine and cook for another 30 seconds.
Drizzle the lemon juice over the tofu and toss it gently in the skillet to coat. Sprinkle with salt and pepper to taste. Remove from heat.
Prepare the Mediterranean salad by halving the cherry tomatoes, slicing the cucumber into half-moons, and dicing the red onion finely.
Combine the cherry tomatoes, cucumber, and red onion in a large salad bowl. Chop the parsley and oregano and add to the salad.
Season the salad with red wine vinegar, a drizzle of olive oil, and a pinch of salt and pepper. Mix well.
To serve, arrange a bed of the Mediterranean salad on a plate and top with the crispy tahu (tofu).
Optional: Garnish with additional parsley or a sprinkling of oregano for an extra pop of flavor.
Nutrition Facts
Calories |
838 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.1 g | 80% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 690 mg | 30% | |
| Total Carbohydrate | 42.9 g | 16% | |
| Dietary Fiber | 12.2 g | 44% | |
| Total Sugars | 19.0 g | ||
| Protein | 48.0 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 760 mg | 58% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1706 mg | 36% | |
*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.
