Mediterranean Diet Braised Tofu

Delight your taste buds with this Mediterranean Diet Braised Tofu, a vibrant and wholesome plant-based recipe that perfectly captures the essence of Mediterranean cuisine. This dish features golden-browned cubes of extra-firm tofu simmered in a rich tomato and vegetable broth infused with aromatic garlic, oregano, and thyme. Colorful red bell peppers, zucchini, and a touch of briny kalamata olives elevate the flavors while ensuring a nutrient-packed meal. Easy to prepare in under an hour, this vegan-friendly recipe strikes the perfect balance of heartiness and freshness. Serve it with crusty bread or quinoa for a satisfying, healthy dinner that’s both delicious and Mediterranean diet-approved!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 14 ounces extra-firm tofu
• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, sliced
• 1 medium zucchini, sliced
• 14 ounces canned diced tomatoes
• 1 cup vegetable broth
• 0.5 cup kalamata olives, pitted and sliced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped

Directions

Step 1

Start by draining the tofu. Press it for at least 15 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 skillet or sauté pan over medium-high heat. Add the tofu cubes, and cook them until golden brown on all sides, about 8-10 minutes. Remove them from the pan and set aside.

Step 3

In the same pan, add the remaining tablespoon of olive oil. Reduce the heat to medium, and sauté the chopped onion for about 3-4 minutes until it becomes translucent.

Step 4

Add the minced garlic and sliced red bell pepper to the pan, and cook for an additional 2 minutes until the garlic is fragrant.

Step 5

Stir in the sliced zucchini, and cook for another 4-5 minutes until it begins to soften.

Step 6

Pour in the canned diced tomatoes and vegetable broth, stir well, and bring the mixture to a simmer.

Step 7

Add the browned tofu back into the pan, along with the sliced kalamata olives.

Step 8

Sprinkle the dried oregano, dried thyme, salt, and black pepper over the mixture. Stir to combine.

Step 9

Cover the pan, reduce the heat to low, and let the mixture simmer for about 20 minutes, allowing the flavors to meld together.

Step 10

Once done, remove from heat and stir in the freshly chopped parsley before serving.

Step 11

Serve the braised tofu with crusty bread or over cooked quinoa for a full meal.

Nutrition Facts

Serving size	1673.3 grams (1673.3g)

Amount per serving	% Daily Value*
Calories	1476

Total Fat 99.20g	127%
Saturated Fat 15.80g	79%
Polyunsaturated Fat 6.80g
Cholesterol 8mg	3%
Sodium 4262mg	185%
Total Carbohydrate 82.90g	30%
Dietary Fiber 34.90g	125%
Total Sugars 31.90g
Protein 78.50g	157%

Vitamin D 0IU	0%
Calcium 3176mg	244%
Iron 23mg	127%
Potassium 3755mg	80%

*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: 58.0%

Protein: 20.4%

Carbs: 21.6%