HELPFUL TIP: You’ve probably guessed after reading this recipe that tofu is hardly a traditional ingredient in the Blue-Zone longevity diet of Ikaria. But it is elsewhere and it is available and widely embraced among plant-loving, health-conscious Greeks! So, I’ve embraced it, too, and have discovered that its versatility and mild flavor make adapting it to the Mediterranean diet easy. Look for organic tofu and stay away from any GMO soy products (tofu is soy-based). It has some surprising health benefits, especially for women of a certain age. Tofu is rich in calcium and vitamin D, helps with bone health and osteoporosis and has even been found to be a salve for the hot flashes associated with menopause.
10 min
15 min


  • 1 pound organic tofu cut into 2-inch (5-cm) strips
  • 6 Tbsp extra virgin Greek olive oil
  • Greek sea salt to taste
  • Freshly ground black pepper to taste
  • 4 shallots peeled and sliced thin
  • 1 large garlic clove minced
  • ½ pound 230 g portobellos, wiped, trimmed and cut into 1-inch (2½-cm) strips
  • cup dry aromatic white wine, such as Greek Chardonnay
  • 3 Tbsp finely chopped fresh flat-leaf parsley
  • 1 tsp dried tarragon


  1. Pat the tofu strips dry with paper towels. Set aside until ready to use.
  2. Heat 1 tablespoon of olive oil in a large, nonstick skillet over medium heat and sauté the shallots and garlic for 1 minute. Add the mushrooms. Season with salt and pepper, reduce heat, cover and cook for about 8 minutes.
  3. Season the dried tofu with salt and pepper. In a separate nonstick skillet, heat 1 tablespoon olive oil over high heat and sear the tofu strips for about 1 minute per side.
  4. Raise the heat on the mushrooms and add the wine. When it steams up, in just a few seconds, lower heat, toss in parsley, tarragon and remaining 1 tablespoon of olive oil. Stir with a wooden spoon for about 3 to 4 minutes, over high heat. Add the tofu to the mushrooms. Cover and cook over medium heat to warm through, for about 2 more minutes. Remove, season with additional pepper and salt if desired and serve.

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!

Love vegetables? Want to learn more great plant-based Mediterranean dishes? Enroll in my online  class “Baked Vegetable Classics!” 

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