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Mediterranean Tofu

⏱ 5 min🍳 5 min👤 1 pp★★☆☆☆

How many recipes eaten mostly by vegetarians or vegans, are completely unknown to those of you who eat meat and fish? One of these is Mediterranean tofu, which, if you have never tasted it, will prove to be a real surprise. It has a firm texture but crumbly at the same time, and will offer a quite new experience for a palate accustomed to more everyday flavours. The addition of tasty and more typically Mediterranean ingredients such as capers, tomatoes, almonds, oregano, garlic and chili will add a touch of character to the tofu, reassuring the palate with a symphony of flavours which are certainly more familiar. In short, for those who don’t know tofu, this Mediterranean vegan dish will be a real find. On the other hand, for vegetarians and vegans, Mediterranean-style tofu represents an original and diverting take on a typical tofu-based meal.

Ingredients

Nutritional values 145 kcal / serving
Protein
12g
Carbohydrates
8g
Fat
9g
Fiber
1.5g

* approximate values per serving

Information
5 minutes Preparation time
5 minutes Cooking time
Serves 1 person
★★☆☆☆ Medium difficulty

Preparation

Cut the tofu into thin slices. Fry the capers and almonds with the oil, garlic and chilli. Add the tofu and let brown, then add a little water and a few drops of tabasco. Thicken the sauce and serve with some fresh tomatoes.

Tips
You can buy various types of tofu: the difference lies in the way in which the soya milk is curdled. If it is done by adding calcium sulphate, you will get a tofu rich in calcium, excellent for preventing osteoporosis. If the curdling is achieved through the addition of other substances, such as Nigari or magnesium chloride, or with lemon juice, you will get an equally high-protein food, less rich in calcium but with a more velvety consistency.
Trivia
Tofu is a high-protein food obtained by curdling soya milk. The process is analogous to that which is used to get cheese from cow’s milk. Tofu, a Japanese word even though this "invention" is purely Chinese, is widely used in vegetarian cooking and particularly for vegan dishes.

Step by step

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Additional information

Mediterranean Tofu with Fresh Tomatoes

One of the tastiest variations of Mediterranean Tofu is definitely the one with fresh tomatoes. In this preparation, vine tomatoes are added to the dish to provide freshness and a sweet flavor that perfectly complements the tofu and the other ingredients. To make this variation, simply dice the tomatoes and add them to the tofu sauce during cooking. The final result will be a colorful dish rich in nutrients, ideal for a light and flavorful dinner. Additionally, the tomatoes bring a note of acidity that balances the taste of the chili and capers, making each bite even more delicious.

Sicilian-Style Mediterranean Tofu

Mediterranean Tofu can be prepared to evoke the typical flavors of Sicily. This variation involves the use of fresh and aromatic ingredients, such as oregano and capers, which are fundamental elements of Sicilian cuisine. To make the dish even more authentic, a pinch of grated lemon can be added, enhancing the flavor of the tofu and the other ingredients. In this version, the dish is served hot, accompanied by a slice of homemade bread, perfect for scooping up the flavorful sauce. This preparation is ideal for those who wish to savor a piece of Sicily right at home.

Light Mediterranean Tofu without Oil

For those looking for a light version of Mediterranean Tofu, it can be prepared without oil. In this variation, the tofu is cooked in a pan with a bit of water, and the almonds are toasted separately to maintain their crunchy flavor. Chili and garlic can be used to taste to flavor the dish, while the capers can be rinsed to reduce the salt content. This light version retains the Mediterranean flavors without weighing down the dish. It is an excellent choice for anyone wanting a healthy and nutritious meal, perfect for a balanced diet.

Nutritional Benefits of Tofu and Approximate Calories

Tofu is an ingredient rich in plant-based proteins and offers numerous health benefits. It is an excellent source of essential amino acids and also contains calcium and iron, essential nutrients for our body. Additionally, tofu is low in saturated fats and cholesterol, making it a great alternative to animal proteins. On average, 100 grams of tofu contain about 76 calories, making it a versatile and light food. Paired with fresh ingredients like tomatoes and capers, Mediterranean Tofu becomes a balanced and nutritious dish, ideal for those looking to maintain a healthy lifestyle.

Can Mediterranean Tofu be Stored?

Storing Mediterranean Tofu is possible, but it is important to follow some guidelines. After preparation, the dish can be placed in an airtight container and stored in the refrigerator for up to 2-3 days. It is advisable to gently reheat it in a pan or microwave before serving it again. However, it is important to note that the taste and texture of the tofu may change slightly after storage. If you wish to freeze the dish, it is better to do so before adding the fresh tomatoes, to preserve their freshness and texture. This way, you can enjoy a delicious dish even at a later time.