Mediterranean Diet Tahu Goreng

Discover a delicious fusion of Southeast Asian and Mediterranean flavors with this Mediterranean Diet Tahu Goreng recipe! Crispy golden tofu, pan-fried in heart-healthy extra virgin olive oil, is infused with zesty lemon, fragrant garlic, and smoky paprika for a burst of flavor in every bite. Paired with a vibrant Mediterranean salad of cherry tomatoes, cucumber, red onion, and fresh herbs like parsley and oregano, this dish offers a perfect blend of textures and tastes. Finished with a tangy red wine vinegar dressing, it’s a wholesome, plant-based meal that’s rich in protein, antioxidants, and Mediterranean-inspired goodness. Ready in just 25 minutes, this vegan masterpiece is ideal for light lunches, refreshing dinners, or meal-prep inspiration.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 400 g firm tofu
• 3 tbsp extra virgin olive oil
• 3 cloves garlic
• 1 tsp lemon zest
• 2 tbsp lemon juice
• 2 tbsp fresh parsley
• 1 tbsp fresh oregano
• 200 g cherry tomatoes
• 1 medium cucumber
• 1 small red onion
• 1 tsp kosher salt
• 0.5 tsp ground black pepper
• 1 tbsp red wine vinegar
• 0.5 tsp ground paprika

Directions

Step 1

Press the tofu to remove excess water by wrapping it in a clean kitchen towel, placing a heavy object (like a skillet) on top, and letting it sit for 15 minutes.

Step 2

Cut the pressed tofu into 1-inch cubes.

Step 3

Mince the garlic and set it aside.

Step 4

Heat 2 tablespoons of extra virgin olive oil in a non-stick skillet over medium heat.

Step 5

Add the tofu cubes to the skillet and fry for 4-5 minutes on each side until golden brown and crispy. Remove the tofu and set aside.

Step 6

In the same skillet, add the remaining 1 tablespoon of olive oil. Lower the heat and sauté the minced garlic for 30 seconds until fragrant. Avoid burning the garlic.

Step 7

Add lemon zest and paprika to the skillet with the garlic. Stir to combine and cook for another 30 seconds.

Step 8

Drizzle the lemon juice over the tofu and toss it gently in the skillet to coat. Sprinkle with salt and pepper to taste. Remove from heat.

Step 9

Prepare the Mediterranean salad by halving the cherry tomatoes, slicing the cucumber into half-moons, and dicing the red onion finely.

Step 10

Combine the cherry tomatoes, cucumber, and red onion in a large salad bowl. Chop the parsley and oregano and add to the salad.

Step 11

Season the salad with red wine vinegar, a drizzle of olive oil, and a pinch of salt and pepper. Mix well.

Step 12

To serve, arrange a bed of the Mediterranean salad on a plate and top with the crispy tahu (tofu).

Step 13

Optional: Garnish with additional parsley or a sprinkling of oregano for an extra pop of flavor.

Nutrition Facts

Serving size	(1023.8g)

Amount per serving	% Daily Value*
Calories	837.6

Total Fat 62.1g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 689.5mg	0%
Total Carbohydrate 42.9g	0%
Dietary Fiber 12.2g	0%
Total Sugars 19.0g
Protein 48.0g	0%

Vitamin D 0IU	0%
Calcium 759.8mg	0%
Iron 8.5mg	0%
Potassium 1705.6mg	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: 60.6%

Protein: 20.8%

Carbs: 18.6%