For One Mediterranean Tofu Stew

Ingredients

• 4 oz extra-firm tofu, pressed and cubed
• 1 tbsp olive oil
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1/2 cup chopped bell pepper (any color)
• 1/2 cup chopped zucchini
• 1/2 cup canned diced tomatoes, undrained
• 1/4 cup vegetable broth
• 1 tbsp tomato paste
• 1/2 tsp dried oregano
• 1/4 tsp dried basil
• Salt and pepper to taste
• 1 tbsp chopped fresh parsley, for garnish (optional)
• 1/4 cup Kalamata olives, pitted and halved
• 1 tbsp crumbled feta cheese (optional)

Step-by-Step

1. Press the tofu to remove excess water. This is crucial for achieving a better texture.

2. Cube the pressed tofu into bite-sized pieces.

3. Heat the olive oil in a small saucepan or skillet over medium heat.

4. Add the chopped onion and cook until softened, about 3-5 minutes.

5. Add the minced garlic and cook for another minute, until fragrant.

6. Add the chopped bell pepper and zucchini. Cook until slightly tender, about 5 minutes.

7. Stir in the diced tomatoes (with their juice), vegetable broth, and tomato paste.

8. Add the dried oregano and basil. Season with salt and pepper to taste.

9. Bring the mixture to a simmer.

10. Gently add the cubed tofu to the stew.

11. Reduce the heat to low, cover, and simmer for 10-15 minutes, allowing the flavors to meld.

12. Stir in the Kalamata olives during the last 5 minutes of cooking.

13. Serve hot. Garnish with fresh parsley and crumbled feta cheese, if desired.

Health Benefits of Mediterranean Tofu Stew

The Mediterranean diet is often touted for its health benefits. This tofu stew brings those advantages to your table in a simple, plant-based format.

Heart Health Powerhouse

This stew is packed with ingredients known to support heart health. Olive oil is a staple of the Mediterranean diet.

It is rich in monounsaturated fats which help lower bad cholesterol. Tofu provides plant-based protein without the saturated fat found in meat.

The vegetables contribute fiber, antioxidants, and vitamins. These elements all work together to reduce the risk of heart disease.

Rich in Antioxidants and Anti-Inflammatory Compounds

The combination of vegetables, herbs, and spices in this stew creates a potent antioxidant effect. Antioxidants protect your cells from damage caused by free radicals.

This reduces inflammation throughout the body. Tomatoes are a great source of lycopene, a powerful antioxidant.

Oregano and basil contain essential oils with anti-inflammatory properties. These ingredients work together to boost your overall well-being.

Supports Weight Management

This stew is a filling and satisfying meal that is relatively low in calories. Tofu is a lean source of protein that helps you feel full longer.

The vegetables provide fiber, which aids in digestion and promotes satiety. Eating this stew can help you control your appetite and maintain a healthy weight.

Tofu Preparation and Flavor Enhancement

Tofu is often misunderstood, but with the right preparation, it can be incredibly delicious. Here are some tips for making the most of your tofu in this stew.

Pressing for Optimal Texture

Pressing tofu is crucial for removing excess water. This allows it to absorb the flavors of the stew better.

Place the tofu block between two plates or cutting boards lined with paper towels. Weigh it down with something heavy, like a book or a can.

Press it for at least 30 minutes. This process will transform the tofu’s texture.

Marinating for Deeper Flavor (Optional)

While not essential for this recipe, marinating the tofu can enhance its flavor. Before adding it to the stew, consider marinating the tofu in a mixture of olive oil, lemon juice, and herbs.

A simple marinade of soy sauce, garlic powder, and ginger also works well. Marinate for at least 30 minutes, or even overnight, in the refrigerator.

Browning for Added Texture

For a slightly different texture, consider browning the tofu before adding it to the stew. After pressing and cubing the tofu, toss it with a little cornstarch.

Pan-fry it in a separate pan with olive oil until golden brown and crispy on all sides. This adds a pleasant textural contrast to the stew.

Customizing Your Mediterranean Tofu Stew

This recipe is a great base, but feel free to customize it to your liking. Here are some ideas for adding different vegetables, beans, or spices.

Vegetable Variations

Don’t be afraid to experiment with different vegetables. Eggplant, artichoke hearts, and spinach are all excellent additions.

Roasting the vegetables before adding them to the stew can enhance their flavor. Consider adding a handful of chopped kale or Swiss chard for extra nutrients.

Adding Beans for Extra Protein

Adding beans can increase the protein and fiber content of the stew. Chickpeas, cannellini beans, or kidney beans are all good choices.

Rinse and drain canned beans before adding them to the stew. Alternatively, you can cook dried beans from scratch.

Spice it Up

Experiment with different spices to add depth and complexity to the flavor. A pinch of red pepper flakes can add a little heat.

Smoked paprika can add a smoky flavor. A teaspoon of harissa paste can give it a North African twist.

Serving Suggestions and Pairing Ideas

This Mediterranean Tofu Stew is delicious on its own, but here are some serving suggestions and pairing ideas. These will elevate your dining experience.

Serving Suggestions

Serve the stew hot in a bowl, garnished with fresh parsley and crumbled feta cheese (if desired). A drizzle of extra virgin olive oil can add a finishing touch.

Serve with a side of crusty bread for dipping into the flavorful broth. You can also serve it over couscous, quinoa, or brown rice.

Pairing Ideas

Pair the stew with a simple green salad dressed with lemon vinaigrette. A glass of crisp white wine, such as Sauvignon Blanc or Pinot Grigio, complements the flavors of the stew.

For a heartier meal, serve it with grilled chicken or fish. This adds another layer of protein to the dish.

Storage and Reheating Instructions

This stew is great for meal prepping because it stores and reheats well. Follow these instructions to ensure your stew tastes fresh and delicious every time.

Storage Instructions

Allow the stew to cool completely before storing it. Transfer it to an airtight container.

Store it in the refrigerator for up to 3-4 days. Proper storage helps maintain its flavor and texture.

Reheating Instructions

Reheat the stew on the stovetop over medium heat. Stir occasionally to prevent sticking.

You can also reheat it in the microwave. Heat in one-minute intervals, stirring in between, until heated through.

FAQ

Can I use a different type of tofu?

Yes, you can use silken tofu for a creamier texture, but it won’t hold its shape as well as extra-firm tofu. Firm tofu is a good compromise.

Can I make this stew ahead of time?

Yes, this stew is great for making ahead of time. The flavors meld together even more as it sits.

Is this stew vegan?

Yes, if you omit the feta cheese.

Can I freeze this stew?

Yes, you can freeze this stew. Allow it to cool completely before transferring it to a freezer-safe container. Thaw overnight in the refrigerator before reheating.

What if I don’t have Kalamata olives?

You can use another type of olive or simply omit them.