Pan-seared Tofu With A Ouzo-Pomegranate Glaze
TOFU AND THE MEDITERRANEAN DIET: Tofu, or bean curd, as it is also known, is an unparalleled source of plant-based protein coming in at 10 grams of protein per 1/2 cup serving. It is made by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness. It has such a mild, subtle flavor, it’s a great addition to the Mediterranean diet because it absorbs all the robust flavors of Mediterranean food beautifully.
RATING
SERVES
4
PREP TIME
15 min
COOK TIME
30 min
Ingredients
- 2 Tbsp extra virgin Greek olive oil plus 1 tsp for searing the tofu
- Greek sea salt and freshly ground black pepper to taste
- 1 cup onions halved and thinly sliced
- 4 garlic cloves peeled and cut into paper-thin slivers
- ½ cup pureed fresh or canned tomatoes
- ½ cup low-sodium vegetable broth or water
- 2 Tbsp balsamic vinegar
- 3 Tbsp ouzo
- 2 tsp pomegranate molasses
- 1 pound tofu sliced
Instructions
-
Heat 2 tablespoons of the oil in a large nonstick skillet over medium heat and cook the onions and garlic until wilted, stirring. Add the tomato puree and the broth, reduce heat and simmer for 10 minutes. Season lightly with sea salt and pepper.
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Whisk together the balsamic vinegar, ouzo and pomegranate molasses and pour into the pan, stirring. Continue simmering the sauce another 5 minutes, until thick.
-
Pat dry the tofu slices. Heat the remaining olive oil in a grill pan over high heat. Add the tofu slices to the grill pan and sear, flipping carefully to get marks on both sides. Season to taste with salt and pepper. Serve on a platter or in individual plates and spoon the glaze over the top.
Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!“
Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!“
