Mediterranean Diet Sauteed Vegetables with Tofu

Elevate your plant-based meals with this vibrant and nutrient-packed Mediterranean Diet Sautéed Vegetables with Tofu. This recipe combines golden, crispy tofu with a medley of colorful vegetables like red bell peppers, zucchini, cherry tomatoes, and baby spinach—sautéed to tender perfection in heart-healthy extra virgin olive oil. Seasoned with aromatic garlic, dried oregano, and basil, then finished with a splash of zesty lemon juice and fresh parsley, this dish bursts with fresh, Mediterranean flavors. Ready in just 35 minutes, it’s a versatile option that can be enjoyed as a satisfying main course or paired with quinoa or crusty whole-grain bread for an irresistible side dish. Packed with protein, fiber, and fresh herbs, this easy one-pan recipe is perfect for anyone embracing the Mediterranean diet or simply seeking a healthy, delicious meal!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 ounces extra-firm tofu
• 3 tablespoons extra virgin olive oil
• 1 medium red onion
• 1 medium red bell pepper
• 1 medium zucchini
• 1 cup cherry tomatoes
• 2 cups baby spinach leaves
• 3 cloves garlic
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object, like a skillet, on top to press out excess moisture for about 10 minutes.

Step 2

Meanwhile, chop the red onion into strips, slice the red bell pepper and zucchini into bite-sized pieces, and halve the cherry tomatoes. Mince the garlic cloves.

Step 3

Once the tofu is pressed, cut it into 1-inch cubes.

Step 4

Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Add the tofu cubes and cook, turning occasionally, until golden brown on all sides, about 8-10 minutes. Remove the tofu from the skillet and set aside.

Step 5

In the same skillet, add the remaining tablespoon of olive oil. Add the red onion and sauté for 2-3 minutes until it begins to soften.

Step 6

Add the bell pepper and zucchini to the skillet and sauté for another 4-5 minutes until they are tender-crisp.

Step 7

Stir in the minced garlic, and cook for another 30 seconds until fragrant.

Step 8

Add the cherry tomatoes and baby spinach leaves. Cook until the tomatoes start to soften and the spinach wilts, about 2 minutes.

Step 9

Return the tofu to the skillet. Sprinkle with dried oregano, dried basil, sea salt, and black pepper. Stir everything together gently to combine.

Step 10

Remove from heat and stir in the lemon juice.

Step 11

Garnish with chopped fresh parsley before serving.

Step 12

Serve warm as a main dish or a side with whole grain bread or quinoa.

Nutrition Facts

Serving size	(1114.8g)

Amount per serving	% Daily Value*
Calories	1150.9

Total Fat 75.6g	0%
Saturated Fat 11.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 4305.5mg	0%
Total Carbohydrate 62.0g	0%
Dietary Fiber 19.3g	0%
Total Sugars 30.3g
Protein 70.1g	0%

Vitamin D 0IU	0%
Calcium 2887.3mg	0%
Iron 15.0mg	0%
Potassium 2524.7mg	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: 56.3%

Protein: 23.2%

Carbs: 20.5%