Mediterranean Diet Delicious Stir-Fried Tofu

Elevate your weeknight dinner with this Mediterranean Diet Delicious Stir-Fried Tofu, a vibrant and healthy dish packed with wholesome plant-based ingredients. Golden cubes of firm tofu are stir-fried to perfection and combined with a colorful medley of fresh vegetables, including red bell peppers, zucchini, and juicy cherry tomatoes. Infused with the irresistible flavors of garlic, oregano, and a splash of zesty lemon juice, this recipe is finished with a garnish of fresh basil and briny Kalamata olives for that signature Mediterranean charm. Ready in just 35 minutes, this quick and nutrient-rich recipe is perfect for a light yet satisfying meal. Serve it on its own or pair it with quinoa, whole-grain pita, or a crisp side salad to complete the experience. Ideal for those following a Mediterranean diet, vegan lifestyle, or anyone craving a burst of Mediterranean flavors.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 2 tablespoons extra virgin olive oil
• 1 medium red onion
• 1 large red bell pepper
• 1 medium zucchini
• 150 grams cherry tomatoes
• 3 cloves garlic
• 1 teaspoon dried oregano
• 10 grams fresh basil leaves
• 50 grams kalamata olives
• 1 tablespoon lemon juice
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper

Directions

Step 1

Drain and press the tofu to remove excess moisture and then cut into 1-inch cubes.

Step 2

Thinly slice the red onion and red bell pepper, and cut the zucchini into half-moons.

Step 3

Halve the cherry tomatoes and set aside.

Step 4

Mince the garlic cloves.

Step 5

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.

Step 6

Add the tofu cubes to the skillet and cook for about 5 minutes, turning occasionally, until golden on all sides.

Step 7

Remove the tofu from the skillet and set aside.

Step 8

In the same skillet, add the remaining 1 tablespoon of olive oil.

Step 9

Add the sliced onion and bell pepper, and sauté for about 3 minutes until they start to soften.

Step 10

Stir in the minced garlic and cook for an additional 30 seconds until fragrant.

Step 11

Add the zucchinis and cook for another 3 minutes, tossing occasionally.

Step 12

Return the tofu to the skillet along with the halved cherry tomatoes.

Step 13

Sprinkle in the dried oregano, sea salt, and black pepper, and stir to combine.

Step 14

Cook for a further 3 minutes until everything is heated through and the vegetables are tender.

Step 15

Remove from heat, and stir in lemon juice.

Step 16

Finely chop the fresh basil leaves and scatter over the stir-fry along with the pitted kalamata olives.

Step 17

Serve immediately, enjoying the fresh Mediterranean flavors.

Nutrition Facts

Serving size	(1143.8g)

Amount per serving	% Daily Value*
Calories	920.9

Total Fat 61.9g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3751.4mg	0%
Total Carbohydrate 59.0g	0%
Dietary Fiber 17.9g	0%
Total Sugars 33.5g
Protein 49.8g	0%

Vitamin D 0IU	0%
Calcium 795.1mg	0%
Iron 10.4mg	0%
Potassium 1964.5mg	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: 56.1%

Protein: 20.1%

Carbs: 23.8%