Mediterranean Diet Savory Stir-Fried Tofu with Vegetables

Bright, bold, and bursting with flavor, this Mediterranean Diet Savory Stir-Fried Tofu with Vegetables is a wholesome and vibrant plant-based dish that will transform your weeknight meals. Featuring golden-brown cubes of protein-rich tofu, a medley of fresh vegetables—like zucchini, red bell peppers, and juicy cherry tomatoes—and the perfect punch of garlic, oregano, and basil, this recipe is as nutritious as it is delicious. A drizzle of fresh lemon juice ties everything together, while a garnish of chopped parsley adds a pop of color and herbaceous flair. Ready in just 40 minutes, this gluten-free and dairy-free stir-fry is a delightful harmony of Mediterranean-inspired flavors, making it ideal for anyone looking for a healthy, quick, and satisfying meal. Serve it on its own or pair it with whole grains for a balanced dinner the whole family will love. Perfect for fans of plant-based and Mediterranean diet recipes!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 2 tablespoons extra virgin olive oil
• 1 medium red bell pepper
• 1 medium zucchini
• 1 medium red onion
• 1 cup cherry tomatoes
• 3 cloves garlic
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Drain the tofu and wrap it in paper towels or a clean kitchen towel to remove excess moisture. Place a heavy object on top and let it press for about 15 minutes.

Step 2

Meanwhile, prepare the vegetables: slice the red bell pepper into thin strips, cut the zucchini into half-moons, slice the red onion thinly, cut cherry tomatoes in halves, and mince the garlic cloves.

Step 3

After pressing the tofu, cut it into 1-inch cubes.

Step 4

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once hot, add the tofu cubes and cook 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 sliced red onion and cook for 2 minutes until starting to soften.

Step 6

Add the garlic, bell pepper, and zucchini to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender-crisp.

Step 7

Add the halved cherry tomatoes, oregano, basil, salt, and black pepper to the skillet. Stir well to combine.

Step 8

Return the tofu to the skillet and add the lemon juice. Toss everything together and cook for another 2 minutes to heat the tofu through.

Step 9

Remove the skillet from heat and garnish with freshly chopped parsley before serving.

Step 10

Serve hot and enjoy your Mediterranean Diet Savory Stir-Fried Tofu with Vegetables.

Nutrition Facts

Serving size	(1080.2g)

Amount per serving	% Daily Value*
Calories	783.2

Total Fat 48.5g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3143.6mg	0%
Total Carbohydrate 55.9g	0%
Dietary Fiber 14.2g	0%
Total Sugars 32.9g
Protein 49.3g	0%

Vitamin D 0IU	0%
Calcium 754.8mg	0%
Iron 9.2mg	0%
Potassium 2003.3mg	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: 50.9%

Protein: 23.0%

Carbs: 26.1%