Mediterranean Tofu & Broccoli Skillet
A quick and flavorful skillet dish featuring pan-fried tofu, fresh broccoli, bell peppers, and zucchini, seasoned with Mediterranean herbs and a touch of soya sauce. Served with a side of quick-cooking brown rice.
Ingredients
- Firm Tofu277.8 g
- Brown Rice55.6 g
- Broccoli138.9 g
- Bell Pepper111.1 g
- Garlic2 cloves
- Bell Pepper111.1 g
- Olive Oil25 ml
- Lemon Juice11.1 ml
- Dried Oregano0.5 tsp
- Zucchini111.1 g
- Soya Sauce33.3 ml
Instructions
- 1Step 1
Step 1: Cook brown rice according to package instructions. For quick-cooking rice, this usually takes 10-12 minutes.
- 2Step 2
Step 2: While rice cooks, press excess water from tofu and cut into 2cm cubes. Chop broccoli into florets, slice bell pepper and zucchini, and mince garlic.
- 3Step 3
Step 3: Heat olive oil in a large skillet or wok over medium-high heat. Add tofu and cook for 5-7 minutes, turning occasionally, until golden brown and slightly crispy.
- 4Step 4
Step 4: Add broccoli, bell pepper, zucchini, and minced garlic to the skillet. Sauté for 3-5 minutes until vegetables are tender-crisp.
- 5Step 5
Step 5: Stir in soya sauce, lemon juice, dried oregano, salt, and black pepper. Cook for another 1-2 minutes, stirring to combine.
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