Mediterranean Diet Tahu Isi (Stuffed Tofu)

Elevate your plant-based menu with this Mediterranean Diet Tahu Isi (Stuffed Tofu), a healthy twist on the Indonesian classic! These golden, crispy tofu pockets are filled with a vibrant and flavorful mixture of baby spinach, sun-dried tomatoes, black olives, and optional crumbled feta cheese, all seasoned with fresh oregano and garlic for an irresistible Mediterranean flair. Coated in whole wheat breadcrumbs and lightly pan-fried in heart-healthy olive oil, this dish is both nutrient-packed and satisfyingly crunchy. Ready in just 40 minutes, these stuffed tofu blocks are perfect as a main course or paired with a fresh salad for a complete and wholesome Mediterranean-inspired meal. Don’t forget to serve with a squeeze of lemon for a zesty finishing touch!

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 blocks firm tofu
• 2 tablespoons olive oil
• 0.5 cups red onion
• 3 cloves garlic
• 1 cup baby spinach, chopped
• 0.5 cup sun-dried tomatoes, finely chopped
• 0.25 cup feta cheese (optional)
• 2 teaspoons fresh oregano, chopped
• 0.25 cup black olives, chopped
• 0.5 teaspoons sea salt
• 0.25 teaspoons black pepper
• 0.5 cup whole wheat breadcrumbs
• 1 piece lemon, sliced into wedges (for serving)

Directions

Step 1

Press the tofu blocks for 15 minutes to remove excess water. Pat them dry with paper towels.

Step 2

Cut a deep slit into the side of each tofu block, creating a pocket for stuffing. Be careful not to cut through to the other side.

Step 3

Heat 1 tablespoon of olive oil in a skillet over medium heat. Sauté the red onion and minced garlic until fragrant and softened, about 3 minutes.

Step 4

Add the chopped spinach, sun-dried tomatoes, black olives, fresh oregano, and feta cheese (if using). Cook for an additional 2 minutes, stirring frequently. Season with sea salt and black pepper. Remove from heat and let the mixture cool slightly.

Step 5

Stuff the cooled filling into the tofu pockets, ensuring they are evenly filled but not overstuffed or breaking.

Step 6

Brush each tofu block lightly with the remaining 1 tablespoon of olive oil and coat them with whole wheat breadcrumbs, pressing gently to adhere.

Step 7

Heat a nonstick skillet or grill pan over medium heat. Pan-fry the stuffed tofu for 3–4 minutes on each side, or until the breadcrumbs are golden and crispy.

Step 8

Serve warm with lemon wedges on the side. Enjoy as a main dish or pair it with a side salad for a complete Mediterranean diet meal.

Nutrition Facts

Serving size	(2093.5g)

Amount per serving	% Daily Value*
Calories	2415.0

Total Fat 130.9g	0%
Saturated Fat 25.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 53.4mg	0%
Sodium 3472.8mg	0%
Total Carbohydrate 164.0g	0%
Dietary Fiber 39.9g	0%
Total Sugars 69.6g
Protein 201.6g	0%

Vitamin D 0IU	0%
Calcium 2995.4mg	0%
Iron 34.7mg	0%
Potassium 6714.9mg	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: 44.6%

Protein: 30.5%

Carbs: 24.8%