Mediterranean Tofu and Veggie Medley
A savory plant-based dish with tahini, capers, olives, and sautéed vegetables. Perfect anytime!
Filled with Mediterranean-inspired flavors, this dish is easy to make, versatile, and satisfying at any meal.
The Story Behind the Dish
I’ve enjoyed tofu plenty of times at restaurants, but buying it from the supermarket? That was a different story. I always thought tofu required more effort than it was worth—honestly, the sponge-like texture and lack of flavor intimidated me. This summer, I decided to give it another try. I wanted to up my protein intake, and tofu seemed like a great option. Before long, I was eagerly experimenting with tofu in my kitchen. With a little creativity, tofu can turn into just about anything. I've grown to appreciate its taste and texture—these days, I even enjoy eating it uncooked tossed in a salad.
I originally set out to make a tofu scramble but quickly realized I was missing two key ingredients: nutritional yeast and black salt. Rather than try to force the tofu into something it wasn’t, I decided to embrace what I had. The result? A Mediterranean-inspired tofu and veggie medley with tahini, capers, and olives, along with sautéed vegetables.
Since then, I’ve had this dish for breakfast, lunch, and dinner. It’s incredibly versatile and works with whatever veggies you have on hand. Got some zucchini? Great. A bell pepper you forgot about in the crisper drawer? Toss it in. It’s the perfect “use what you’ve got” meal, and with tofu, you can make something that’s not only tasty but also packed with protein—whether it’s 7 a.m. or 7 p.m.
Recipe Overview
Prep Time: 20 minutes
Cooking Time: 30 minutes
Yields: ~ 4 servings
Ingredients
400 grams firm tofu (2 cans of chickpeas or 200 grams tempeh made from chickpeas or lentils for a soy-free option)
Olive oil (for cooking)
1 red onion, finely chopped (about 1 cup)
2 cloves garlic, minced
¼ teaspoon turmeric powder
½ teaspoon paprika
¼ teaspoon red pepper flakes
2 teaspoons sumac
1 cup zucchini, diced
1 small green bell pepper, diced
¼ cup unsweetened soymilk
¼ cup tahini
¼ cup kalamata olives, chopped
1 small tomato, diced
2 tablespoons capers
Salt and pepper, to taste
Directions
Prepare your base: If using tofu, press it for 15 minutes to remove excess moisture. If using chickpeas, rinse and lightly mash. If using tempeh, crumble it into bite-sized pieces.
Caramelize the onion: Heat a skillet over medium heat, and once hot, add a drizzle of olive oil. Add the onion with a pinch of salt and sauté until caramelized, about 15 minutes.
Prepare the sauce: In a small bowl, whisk together the tahini, turmeric, paprika, red pepper flakes, and soymilk. Set aside.
Sauté the garlic: Add the minced garlic to the caramelized onion and cook for 2 minutes, stirring frequently to prevent burning.
Cook the vegetables: Add the diced bell pepper and zucchini to the pan. Sauté for about 10 minutes, until tender.
Add the tofu (or alternative): Crumble the pressed tofu into the skillet, being careful not to break it into pieces that are too small. Cook with the vegetables for about 5 minutes, until lightly browned and heated through.
Combine with sauce: Pour the prepared tahini sauce into the skillet, stirring to coat the tofu and vegetables evenly. Continue cooking until everything is heated through and well mixed.
Add finishing touches: Stir in the diced tomato, capers, and chopped kalamata olives. Season with the sumac and additional salt and pepper to taste. Cook for another minute or two until everything is warmed through.
Food for Thought
It all starts with a simple ingredient: the onion. As the diced pieces hit the heated pan with a sizzle, the kitchen fills with the scent of olive oil warming it through and the promise of flavors soon to come. A pinch of salt follows, drawing moisture from the onion as it softens and begins to release its hidden sweetness. Cover the pot, letting the steam do its work, coaxing the onion into something deeper. Slowly, it turns golden, the edges browning just enough. After 15 minutes, what started as a seemingly understated ingredient becomes rich and fragrant. Of course, this transformation happens after the onion makes your eyes water like you were chopping through the end of Titanic. But, somehow, the onion redeems itself, turning into something sweet. All it takes is time and a few simple steps to turn basic ingredients into something special.
Take care,
Rebecca