Heart-Healthy Tofu with Tomato Sauce
Indulge in the wholesome goodness of Heart-Healthy Tofu with Tomato Sauce, a vibrant and nutritious dish that's perfect for busy weeknights and health-conscious meals. Featuring protein-packed extra-firm tofu and a flavorful low-sodium tomato sauce infused with garlic, onion, dried basil, and oregano, this recipe is vegan, dairy-free, and bursting with Mediterranean-inspired aromas. Tender baby spinach adds a pop of green and essential nutrients, while an optional sprinkle of nutritional yeast offers a cheesy depth without compromising on health. With just 15 minutes of prep time and simple cooking techniques, this quick and hearty recipe pairs beautifully with quinoa, brown rice, or whole-grain pasta for a balanced and satisfying meal. Packed with plant-based protein and antioxidants, it's the ultimate choice for those seeking a heart-healthy, guilt-free dining experience.
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 15 ounces low-sodium canned diced tomatoes
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 2 cups baby spinach
- 2 tablespoons nutritional yeast (optional, for extra flavor)
Instructions
Drain the tofu and press it between two plates with a heavy object on top to remove excess water. Let it sit for 10-15 minutes.
While the tofu is pressing, chop the onion finely and mince the garlic cloves.
Heat the olive oil in a large non-stick skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic to the skillet and cook for another 30 seconds until fragrant.
Stir in the canned diced tomatoes, dried basil, and dried oregano. Season with salt and black pepper. Reduce the heat to low and let the tomato sauce simmer gently for 10 minutes, stirring occasionally.
Once the tofu is pressed, cut it into bite-sized cubes.
Lightly spray or brush a separate non-stick skillet with a small amount of olive oil (optional) and heat it over medium heat. Add the tofu cubes and cook for 6-8 minutes, flipping halfway through, until they are golden and lightly crisp on the edges.
Add the cooked tofu cubes to the simmering tomato sauce and gently stir to coat. Let them cook together for an additional 5 minutes to absorb the flavors.
Add the baby spinach to the skillet and stir gently until the spinach wilts, about 1-2 minutes.
Optional: Stir in the nutritional yeast to enhance the flavor while keeping the dish vegan and dairy-free.
Serve warm as a main dish or over cooked quinoa, brown rice, or whole-grain pasta for a complete meal. Garnish with fresh herbs if desired.
Nutrition Facts
Calories |
918 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 783 mg | 34% | |
| Total Carbohydrate | 57.3 g | 21% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 19.4 g | ||
| Protein | 73.3 g | 147% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2910 mg | 224% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 1999 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
