Zucchini & Tofu Skillet — Greek Island Style
Greekdinner supper zucchini tofu greek vegetarian vegan low-carb dairy-free

Zucchini & Tofu Skillet — Greek Island Style

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4.8 · (50 ratings)
restaurant4 servings
schedulePrep 10 min
bolt280 kcal
Yield4 servings
Calories280 kcal
Prep Time10 min
Cost/Serving

~$2.75 CAD per serving (estimate)

Ingredients

  • 450 gFirm tofu, pressed and sliced into 1cm planks
  • 4 mediumZucchini, sliced into rounds ~5mm
  • 1½ cupsCherry tomatoes, halved
  • 4 clovesGarlic, minced
  • 1½ lemons + 1 zestedLemon juice + zest
  • 4 tbspOlive oil
  • 1½ tspDried oregano
  • 1 tspDried thyme
  • ½ tspSmoked paprika
  • 80 gKalamata olives, pitted and halved
  • Fresh parsley and/or mint, chopped (large handful)
  • Toasted pine nuts or pumpkin seeds (optional, 2 tbsp/serving)

Nutrition / serving

  • Calories280 kcal
  • Protein16 g
  • Carbs14 g
  • Fat20 g
  • Fiber4 g

Cost Estimate

~$2.75 CAD per serving (estimate)

Instructions

01 check_circle

Press & season tofu

Wrap tofu in paper towels, place a heavy pan on top for 10 min. Pat dry. Season both sides with salt, pepper, and smoked paprika.

02 check_circle

Sear tofu

Heat 2 tbsp olive oil in a large non-stick skillet over medium-high. Add tofu planks. Cook 4–5 min without moving until deeply golden. Flip carefully, cook 3–4 min more. Remove and set aside.

03 check_circle

Cook zucchini

In the same skillet, heat remaining 2 tbsp olive oil over medium. Add garlic, cook 30 sec. Add zucchini rounds. Cook 4–5 min until golden at the edges and just tender.

04 check_circle

Add tomatoes & olives

Add cherry tomatoes and olives. Cook 2–3 min until tomatoes blister.

05 check_circle

Finish with lemon

Add lemon juice, lemon zest, oregano, and thyme. Toss. Cook 1 min. Return tofu and gently fold through the vegetables. Serve topped with fresh parsley/mint and optional toasted seeds.

Chef's Cool Facts

Ikaria Blue Zone

The Greek islands, particularly Ikaria, are one of the world's 'Blue Zones' where people regularly live past 100. Their diet is olive oil, vegetables, and moderate protein — essentially this dish.

Maillard on Tofu

Searing tofu at high heat without moving it allows a Maillard crust to form — generating the same flavour compounds as browned meat. Patience is the only technique required.

Kalamata Olives

Kalamata olives are cured in red wine vinegar and brine. They are named after the city of Kalamata in the southern Peloponnese, Greece.

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