Mediterranean Diet Mixed Vegetables with Tofu Stir-Fry

Bring the vibrant flavors of the Mediterranean to your table with this healthy and satisfying Mediterranean Diet Mixed Vegetables with Tofu Stir-Fry. This quick, 35-minute dish combines golden, pan-seared extra-firm tofu with a colorful medley of vegetables like red bell peppers, zucchini, cherry tomatoes, and baby spinach, all seasoned with aromatic garlic, dried oregano, and basil. A zing of fresh lemon adds brightness, while heart-healthy extra virgin olive oil ties everything together. Perfect as a light and nutritious main course or paired with whole grains like quinoa or brown rice, this plant-based recipe embodies the essence of the Mediterranean diet: simple, wholesome, and bursting with freshness. Ideal for busy weeknights, this stir-fry is as visually appealing as it is delicious, making it a must-try for anyone seeking flavorful vegan or vegetarian meal options.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp extra virgin olive oil
• 1 medium red onion
• 1 medium red bell pepper
• 1 medium zucchini
• 1 cup cherry tomatoes
• 2 cups baby spinach
• 3 large garlic cloves
• 1 tsp dried oregano
• 1 tsp dried basil
• 0.5 tsp salt
• 0.25 tsp black pepper
• 1 medium lemon

Directions

Step 1

Drain the tofu and press it with paper towels to remove excess moisture. Cut the tofu into 1-inch cubes.

Step 2

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 7-10 minutes. Remove the tofu from the skillet and set aside.

Step 3

Slice the red onion into thin slices. Dice the red bell pepper and zucchini into bite-sized pieces. Halve the cherry tomatoes. Mince the garlic cloves.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Add the sliced red onion and minced garlic and sauté for 2 minutes until fragrant.

Step 5

Add the red bell pepper and zucchini to the skillet. Stir-fry for about 5 minutes until they begin to soften.

Step 6

Stir in the cooked tofu, cherry tomatoes, and baby spinach. Cook for an additional 3 minutes until the spinach is wilted and the tomatoes are heated through.

Step 7

Season the stir-fry with dried oregano, dried basil, salt, and black pepper. Stir in the zest and juice of one lemon to brighten the flavors.

Step 8

Serve hot as a stand-alone dish or with a side of whole grain such as brown rice or quinoa if desired.

Nutrition Facts

Serving size	(1161.7g)

Amount per serving	% Daily Value*
Calories	1059.1

Total Fat 61.5g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3171.8mg	0%
Total Carbohydrate 69.7g	0%
Dietary Fiber 21.4g	0%
Total Sugars 31.1g
Protein 71.3g	0%

Vitamin D 0IU	0%
Calcium 2918.4mg	0%
Iron 15.8mg	0%
Potassium 2332.2mg	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: 49.5%

Protein: 25.5%

Carbs: 24.9%