Mediterranean Diet Savory Stir Fry Tofu

Packed with vibrant colors and bold flavors, this Mediterranean Diet Savory Stir Fry Tofu is a healthy and delightful plant-based dish that’s easy to make in just 30 minutes. Featuring golden-browned cubes of extra-firm tofu, a medley of fresh veggies like red bell pepper, zucchini, and cherry tomatoes, and aromatic herbs such as oregano and thyme, this dish is bursting with Mediterranean-inspired goodness. A splash of zesty lemon juice and a garnish of fresh parsley elevate the flavor profile, making every bite refreshing and satisfying. Perfect as a standalone meal or paired with nutrient-rich grains like quinoa or brown rice, this hearty tofu stir fry is an ideal choice for busy weeknights or meal prep. Whether you're following a Mediterranean diet or simply looking for a wholesome, delicious dinner, this recipe is sure to impress.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp olive oil
• 1 large red bell pepper, sliced
• 1 medium zucchini, sliced
• 1 small red onion, sliced
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 2 tbsp lemon juice
• 0.5 tsp salt
• 0.25 tsp black pepper
• 2 tbsp fresh parsley, chopped

Directions

Step 1

Start by preparing the tofu. Remove it from the packaging, place it between paper towels, and press under a heavy pan for about 10 minutes to remove excess water. Once pressed, 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 to the skillet and cook for about 5-7 minutes, turning occasionally, until golden brown on all sides. Remove the tofu from the pan and set aside.

Step 3

In the same skillet, add the remaining tablespoon of olive oil. Add the sliced red bell pepper, zucchini, and red onion. Stir fry the vegetables for 4-5 minutes until they start to become tender.

Step 4

Add the minced garlic, cherry tomatoes, dried oregano, and dried thyme to the skillet. Stir well to combine and cook for another 2 minutes.

Step 5

Return the cooked tofu to the skillet, add the baby spinach, and stir everything together. Cook for 1-2 minutes until the spinach is wilted.

Step 6

Add the lemon juice, salt, and black pepper to the stir fry, stirring well to incorporate all the flavors.

Step 7

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

Step 8

Serve hot as a standalone main dish or alongside whole grains like quinoa or brown rice for a complete meal.

Nutrition Facts

Serving size	(1108.7g)

Amount per serving	% Daily Value*
Calories	1000.2

Total Fat 61.5g	0%
Saturated Fat 9.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1322.9mg	0%
Total Carbohydrate 52.2g	0%
Dietary Fiber 20.0g	0%
Total Sugars 20.8g
Protein 70.4g	0%

Vitamin D 0IU	0%
Calcium 2890.4mg	0%
Iron 16.2mg	0%
Potassium 2392.2mg	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: 53.0%

Protein: 27.0%

Carbs: 20.0%