Mediterranean Diet Beef Sukiyaki with Tofu and Vegetables

Elevate your weeknight dinners with this Mediterranean Diet Beef Sukiyaki with Tofu and Vegetables, a delicious fusion of vibrant Mediterranean ingredients and comforting Japanese flavors. Lean beef sirloin and extra-firm tofu take center stage, surrounded by an array of colorful vegetables like red bell peppers, green beans, and shiitake mushrooms. A savory-sweet broth made with low-sodium soy sauce, mirin, and vegetable stock ties it all together, while a drizzle of heart-healthy olive oil and a sprinkle of fresh parsley add a Mediterranean twist. Ready in under 45 minutes, this one-pot meal is perfect for busy evenings, offering a well-balanced dish that's rich in protein, fiber, and umami-packed goodness. Serve it with a side of steamed whole grains or quinoa to stay true to the wholesome Mediterranean ethos!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams Lean beef sirloin
• 250 grams Extra firm tofu
• 2 tablespoons Olive oil
• 1 piece Large onion, thinly sliced
• 1 piece Carrot, julienned
• 1 piece Red bell pepper, sliced
• 100 grams Green beans, halved
• 150 grams Shiitake mushrooms, sliced
• 100 milliliters Soy sauce, reduced sodium
• 70 milliliters Mirin
• 250 milliliters Low-sodium vegetable broth
• 20 grams Fresh parsley, chopped
• 0.5 teaspoon Ground black pepper

Directions

Step 1

Begin by slicing the beef sirloin into thin strips and set aside.

Step 2

Drain the tofu and cut it into 1-inch cubes.

Step 3

In a large skillet or sukiyaki pot, heat 1 tablespoon of olive oil over medium-high heat.

Step 4

Add the sliced onion to the pot and sauté for 2-3 minutes until they begin to soften.

Step 5

Add the carrot, red bell pepper, green beans, and shiitake mushrooms to the pot. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.

Step 6

Push the vegetables to one side of the skillet and add the remaining 1 tablespoon of olive oil.

Step 7

Add the beef strips to the pot, cooking them for 3-4 minutes until browned on all sides.

Step 8

Mix the vegetables and beef together in the pot.

Step 9

In a separate small bowl, combine the soy sauce, mirin, and vegetable broth.

Step 10

Pour the sauce mixture over the beef and vegetables in the pot.

Step 11

Gently place the tofu cubes into the pot, ensuring they are submerged in the sauce.

Step 12

Cover and let it simmer on low-medium heat for about 10 minutes, allowing the flavors to meld together.

Step 13

Sprinkle the dish with chopped fresh parsley and ground black pepper before serving.

Step 14

Serve the sukiyaki hot, ideally with a side of steamed whole grain bread or quinoa to maintain the Mediterranean diet ethos.

Nutrition Facts

Serving size	(1711.5g)

Amount per serving	% Daily Value*
Calories	1915.7

Total Fat 91.7g	0%
Saturated Fat 23.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 300mg	0%
Sodium 4390.3mg	0%
Total Carbohydrate 98.8g	0%
Dietary Fiber 20.7g	0%
Total Sugars 62.6g
Protein 166.6g	0%

Vitamin D 27IU	0%
Calcium 1954.3mg	0%
Iron 23.0mg	0%
Potassium 4026.5mg	0%

*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.

Source of Calories

Fat: 43.7%

Protein: 35.3%

Carbs: 20.9%