High Protein Tofu with Tomato Sauce
Experience a hearty and flavorful feast with this High Protein Tofu with Tomato Sauce recipe, perfect for those seeking a plant-based, protein-packed meal that doesn’t skimp on taste. Featuring cubes of golden, crispy extra-firm tofu smothered in a rich homemade tomato sauce infused with fragrant garlic, onions, smoked paprika, dried herbs, and a hint of nutritional yeast for added depth, this dish strikes the perfect balance of wholesome goodness and robust flavors. With a quick prep time of just 15 minutes and ready in under 40, it's an ideal choice for busy weeknights. Serve it over fluffy quinoa, rice, or your favorite grain to create a satisfying and healthy meal that’s both gluten-free-friendly and full of plant-based protein. Garnished with fresh parsley, this dish is sure to become a new staple in your dinner rotation!
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Recipe Information
Ingredients
- 400 grams extra-firm tofu
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 units garlic cloves
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoons smoked paprika
- 1 tablespoon soy sauce or tamari (for gluten-free)
- 2 tablespoons nutritional yeast
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Drain the tofu and press it for at least 10 minutes to remove excess water. Cut the tofu into bite-sized cubes.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add the tofu cubes and cook for 5-7 minutes, flipping occasionally, until golden and crisp on all sides. Remove the tofu from the skillet and set aside.
Finely chop the onion and mince the garlic cloves.
In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another 1 minute until fragrant.
Pour in the canned crushed tomatoes and stir in the tomato paste, dried oregano, dried basil, smoked paprika, soy sauce (or tamari), nutritional yeast, salt, and black pepper. Mix well to combine.
Reduce the heat to low and let the sauce simmer for 10 minutes, stirring occasionally, to allow the flavors to develop.
Return the cooked tofu to the skillet and gently toss to coat the tofu with the tomato sauce. Cook for an additional 5 minutes to heat through.
Taste and adjust seasoning if needed. Garnish with freshly chopped parsley, if desired.
Serve hot with quinoa, rice, or your favorite grain for a complete, protein-packed meal.
Nutrition Facts
Calories |
1071 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.4 g | 79% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2717 mg | 118% | |
| Total Carbohydrate | 65.4 g | 24% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 27.9 g | ||
| Protein | 79.0 g | 158% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2909 mg | 224% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 3114 mg | 66% | |
*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.
