Mediterranean Diet Hearty Tofu and Vegetable Stew

Immerse yourself in the rich, vibrant flavors of the Mediterranean with this hearty tofu and vegetable stew, a perfect dish for those embracing the Mediterranean diet. Packed with wholesome ingredients like golden-browned extra firm tofu, tender zucchini, earthy eggplant, and bursts of briny kalamata olives, this comforting stew delivers a medley of textures and tastes in every bite. Simmered in a fragrant blend of garlic, cumin, and oregano, and brightened with fresh basil and a splash of lemon juice, this recipe is a healthy, plant-based delight that’s as nourishing as it is delicious. Ready in just an hour, it’s a versatile, veggie-loaded one-pot meal ideal for weeknight dinners or meal prep. Serve it warm with crusty whole-grain bread or a light side salad for a satisfying, Mediterranean-inspired feast.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 14 oz extra firm tofu
• 3 tbsp olive oil
• 1 large onion, chopped
• 3 garlic cloves, minced
• 1 red bell pepper, chopped
• 2 zucchini, sliced
• 1 medium eggplant, cubed
• 28 oz canned diced tomatoes
• 2 cups vegetable broth
• 0.5 cup kalamata olives, pitted and sliced
• 0.25 cup fresh basil, chopped
• 1 tsp dried oregano
• 1 tsp ground cumin
• 1 tsp salt
• 0.5 tsp black pepper
• 2 tbsp lemon juice

Directions

Step 1

Press the tofu to remove excess moisture: Wrap the tofu block in a clean kitchen towel and place a heavy object on top. Let it sit for 15 minutes, then cut it into 1-inch cubes.

Step 2

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove the tofu from the pot and set aside.

Step 3

In the same pot, add the remaining 1 tablespoon of olive oil. Sauté the chopped onion for 5 minutes, or until translucent.

Step 4

Add the minced garlic and cook for an additional 1 minute until fragrant.

Step 5

Stir in the red bell pepper, zucchini, and eggplant. Cook for 5 minutes, stirring occasionally.

Step 6

Add the canned diced tomatoes (with juice), vegetable broth, sliced kalamata olives, dried oregano, ground cumin, salt, and black pepper. Stir well to combine.

Step 7

Bring the mixture to a simmer, cover the pot, and cook for 20 minutes, or until the vegetables are tender.

Step 8

Return the tofu cubes to the pot and cook for an additional 5 minutes to heat through.

Step 9

Remove the pot from the heat and stir in the fresh basil and lemon juice.

Step 10

Serve the stew warm, garnished with additional fresh basil if desired.

Nutrition Facts

Serving size	(2638.0g)

Amount per serving	% Daily Value*
Calories	1938.1

Total Fat 130.7g	0%
Saturated Fat 21.6g	0%
Polyunsaturated Fat 12.2g
Cholesterol 15.9mg	0%
Sodium 6501.3mg	0%
Total Carbohydrate 120.5g	0%
Dietary Fiber 50.8g	0%
Total Sugars 57.2g
Protein 89.0g	0%

Vitamin D 0IU	0%
Calcium 3434.5mg	0%
Iron 26.8mg	0%
Potassium 5218.2mg	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: 58.4%

Protein: 17.7%

Carbs: 23.9%