Mediterranean Diet Sapo Tahu

Bring a fusion of Eastern tradition and Mediterranean flair to your table with this vibrant Mediterranean Diet Sapo Tahu. This plant-based dish reimagines the classic Sapo Tahu, infusing it with heart-healthy ingredients like extra virgin olive oil, black olives, and an array of colorful vegetables including zucchini, red bell peppers, and cherry tomatoes. Protein-packed extra-firm tofu is sautéed to golden perfection and simmered in a fragrant broth spiced with oregano and basil, creating a dish that’s rich in flavor and nutrients. Its light yet savory soy sauce-infused broth, combined with the freshness of spinach and the tangy sweetness of tomatoes, makes this recipe both comforting and wholesome. Ready in just 40 minutes, this one-skillet wonder is perfect as a main dish for a nutritious weeknight dinner. Garnished with fresh parsley and loaded with Mediterranean-inspired ingredients, this Sapo Tahu is ideal for anyone embracing a healthy, plant-forward lifestyle.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 grams extra-firm tofu
• 2 tablespoons extra virgin olive oil
• 3 garlic cloves, minced
• 1 medium-sized onion, chopped
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 100 grams fresh spinach
• 200 grams cherry tomatoes, halved
• 500 ml low-sodium vegetable broth
• 1 tablespoon light soy sauce
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 100 grams black olives, sliced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Press the tofu to remove excess moisture, then cut it into 1-inch cubes.

Step 2

In a large skillet or wok, heat the olive oil over medium heat.

Step 3

Add the tofu cubes and sauté until they are golden brown on all sides, about 6-8 minutes. Remove the tofu from the skillet and set aside.

Step 4

In the same skillet, add the minced garlic and chopped onions. Sauté until the onions are translucent, about 3 minutes.

Step 5

Add the sliced red bell pepper, zucchini, and cook for another 3 minutes until the vegetables begin to soften.

Step 6

Stir in the fresh spinach and cherry tomatoes and cook for 2 minutes until the spinach wilts.

Step 7

Pour in the vegetable broth and add the light soy sauce, oregano, basil, salt, and black pepper. Stir to combine.

Step 8

Return the tofu to the skillet and add the sliced black olives. Bring the mixture to a gentle simmer and cook for 5 minutes to allow the flavors to meld.

Step 9

Adjust seasonings to taste, garnish with chopped fresh parsley, and serve the Sapo Tahu hot as part of a Mediterranean-inspired meal.

Nutrition Facts

Serving size	1692.6 grams (1692.6g)

Amount per serving	% Daily Value*
Calories	1197

Total Fat 78.00g	100%
Saturated Fat 12.30g	62%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 3331mg	145%
Total Carbohydrate 64.80g	24%
Dietary Fiber 23.30g	83%
Total Sugars 20.60g
Protein 72.10g	144%

Vitamin D 0IU	0%
Calcium 2965mg	228%
Iron 19mg	107%
Potassium 2676mg	57%

*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: 56.2%

Protein: 23.1%

Carbs: 20.7%