How to Cook Tofu - Mediterranean Style
If you are looking for ideas about how to cook tofu, or are introducing yourself to this versatile vegetarian protein, have a close look at this recipe.
We usually associate tofu with Asian recipes, and there are certainly lots of options there, as Asian cuisines use tofu regularly.
This is a bit different.
It is a Mediterranean style tofu recipe that combines firm tofu with onions, bell peppers, garlic, zucchini and tomatoes in a stew.
Stir in the tomatoes. Reduce the heat and simmer, partially covered, for 10 minutes, stirring the mixture occasionally. Stir in the chunks of tofu and season with salt and pepper. Simmer, uncovered, about 5 minutes longer or until heated through. Stir in the fresh chopped basil just before serving.
Nutritional Analysis Per Serving
Calories 244; Calories from Fat 104; Total Fat 11.5g; Saturated Fat 2.2g; Cholesterol 0mg; Sodium 466mg; Total Carbohydrates 22.1g; Dietary Fiber 7.2g; Sugars 11.9g; Protein 18.7g; Vitamin A 39%; Vitamin C 110%; Calcium 45%; Iron 26%
(Percentages based on a 2000 calorie per day diet)
New! CommentsHave your say about what you just read! Leave me a comment in the box below.
Did You Know?...
Tofu comes in three consistencies: soft, medium and firm. This recipe uses the firm variety.
Cooking tofu is quick and easy, as it is basically ready to eat in the container.
Because it is such a bland food, it needs other ingredients and flavorings to make it tasty. This dish adds the flavors of the Mediterranean, both in the vegetables used as well as the herbs that flavor the dish.
I love easy dinner recipes, but often think that vegetarian recipes won't be quick to make. Not so. This fabulous vegetarian recipe is ready in under 30 minutes from start to finish.
Don't like tofu? You can do two things: Leave it out and serve this as a great tasting vegetarian side dish or add chopped chicken breast and turn it into a Meditteranean style chicken stew.
I think that even if you are not interested in becoming a vegetarian, it can't hurt us to eat a few vegetarian meals once in a while, so I wouldn't add the meat.
Of course, the choice is always yours.
Either way, I think you will enjoy the flavor of this healthy dinner recipe.
Create Your Own Personal Pages:
Share your favorite easy recipe, tip or comment with others in our community!
Go to our home page.
FoodStuff Newsletter |
Our Cookbooks |
Healthy Diet |
10 Things for a Healthy Lifestyle |
Keys to a Healthy Lifestyle |
Healthy Recipes |
Calorie Calculator |
Easy Dinner Recipes |
| Soups |
Meat Recipes |
Easy Desserts |
Fish and Seafood |
Eggs and Brunch |
Italian Recipes |
Cooking Lessons |
10 Healthiest Foods |
Comfort Foods |
Cooking Measurement Conversions |
Cooking Substitutions |
Cooking Terms |
French Cooking Terms | Cooking Magazines |
Christmas Gifts |
Holiday Recipes |
Kitchen Store |
How I Built This Site |
Kitchen Carts |
Contact Us |