Go Back Email Link
–+ servings
A cast iron skillet filled with Mediterranean burst tomatoes garnished with parsley.
Print Recipe
No ratings yet

Mediterranean Tofu with Burst Tomatoes & Olives (Vegan)

Prep Time20 minutes
Cook Time40 minutes
Tofu pressing time20 minutes
Total Time1 hour 20 minutes
Course: Main Course
Cuisine: Mediterranean
Diet: Vegan
Servings: 2 servings
Calories: 593kcal
Author: Ruth Grindeland

Equipment

  • 1 skillet (preferably cast iron or stainless steel)

Ingredients

Pan-Fried Tofu

  • 14- ounce block water-packed extra-firm tofu
  • 1 tablespoon cornstarch
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper
  • ½ teaspoon oregano powder
  • ½ teaspoon garlic powder
  • 2 tablespoons olive oil

Burst Tomatoes and Olives

  • 2 tablespoons olive oil
  • 1 pint cherry or grape tomatoes
  • 4 cloves garlic, thinly sliced
  • ⅓ cup dry white wine
  • ¼ cup vegetable broth
  • ⅓ cup Kalamata olives, halved
  • 1 teaspoon fresh oregano leaves, or ½ teaspoon dried oregano
  • 1 tablespoon vegan butter
  • 2 tablespoons chopped fresh basil or parsley
  • salt and black pepper, to taste

Instructions

Prepare the Tofu

  • Prepare the Tofu: Press the tofu to remove water, then pat it dry. Flip the tofu block onto its long, narrow side and cut four equal slabs (one cut down the middle and a cut on each side). Flip the tofu so it’s resting on its widest side.  Cut each slab in the middle, creating two equal halves. Then cut each half diagonally to create 16 triangles.
    Ai generated diagram showing how to cut tofu into 16 triangles.
  • Season the Tofu: Combine the cornstarch, salt, black pepper, and garlic powder. Lightly coat each tofu triangle in the cornstarch mixture and shake off any excess.
  • Crisp the Tofu: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the tofu in a single layer. Cook without moving for about 4 to 5 minutes or until golden. Flip and cook for another 4 to 5 minutes. Transfer the tofu to a plate and set aside.

Blister the Tomatoes

  • Blister the Tomatoes: Using the same skillet, add 2 tablespoons of olive oil. Add the tomatoes in a single layer and cook over medium-high heat for 5 to 7 minutes. Let the tomatoes sit undisturbed. When the skins start to wither, your tomatoes are blistered.
  • Create the Sauce: Lower the heat to medium. Stir in the sliced garlic and oregano and cook for about 30 seconds. Pour in the white wine and simmer for 2 to 3 minutes, until it has reduced by about half.
  • Build the Pan Sauce: Add the vegetable broth and simmer for another 2 to 3 minutes. Gently press a few tomatoes with the back of your spoon to release their juices and help create a sauce. Stir in the Kalamata olives. Reduce the heat to low. Add the vegan butter and stir until it melts into the wine and tomato juices.
  • Return the Tofu: Place the tofu triangles in the skillet. Spoon the sauce over each piece and simmer for 5 to 10 minutes. Finally, plate the tofu and garnish with fresh parsley or basil.

Notes

Make-Ahead and Storage Instructions
  • Make-Ahead Instructions:  You can prepare this recipe ahead of time and refrigerate it for up to three days. The longer the recipe sits, the more flavor the tofu will absorb.
  • Storage Instructions: Store in an airtight container for up to three days in your refrigerator.

Nutrition

Calories: 593kcal | Carbohydrates: 23g | Protein: 21g | Fat: 45g | Saturated Fat: 7g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 27g | Trans Fat: 0.03g | Sodium: 1016mg | Potassium: 596mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1516IU | Vitamin C: 56mg | Calcium: 304mg | Iron: 5mg