Low Fat Tofu with Tomato Sauce
Delight in the wholesome simplicity of our Low Fat Tofu with Tomato Sauce, a plant-based recipe that’s light, flavorful, and perfect for healthy weeknight dinners. This dish combines protein-rich firm tofu with a robust homemade tomato sauce infused with aromatic herbs like oregano and basil, plus a hint of paprika for a subtle smoky twist. The tofu is expertly simmered in a blend of crushed tomatoes, low-sodium vegetable broth, and tomato paste to absorb maximum flavor. With minimal prep time and only a teaspoon of olive oil, this heart-healthy recipe serves as a versatile option that pairs beautifully with rice, quinoa, or whole-grain pasta. Finished with a sprinkle of fresh parsley, it’s a must-try for anyone seeking a satisfying and guilt-free meal that’s packed with nutrition and bold, vibrant taste.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 400 grams firm tofu
- 1 teaspoons olive oil
- 1 medium (chopped) yellow onion
- 3 cloves (minced) garlic
- 400 grams crushed canned tomatoes
- 2 tablespoons tomato paste
- 1 cup low sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoons paprika
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons (chopped) fresh parsley
Instructions
Drain the tofu and press it between two plates with a heavy object on top for 10 minutes to remove excess moisture. Once pressed, cut it into 1-inch cubes.
In a large non-stick skillet or frying pan, heat the olive oil over medium heat.
Add the chopped onion to the pan and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for another 30 seconds, being careful not to burn it.
Add the crushed canned tomatoes, tomato paste, and vegetable broth to the pan. Stir to combine.
Season the tomato mixture with dried oregano, dried basil, paprika, salt, and black pepper. Bring the sauce to a gentle simmer.
Carefully add the cubed tofu to the pan, making sure each piece is coated with the sauce. Simmer on low heat for 15 minutes, stirring occasionally to ensure even cooking.
Taste and adjust seasoning as needed. If the sauce is too thick, add a splash more vegetable broth.
Garnish with fresh parsley before serving. Serve hot as is or over your choice of rice, quinoa, or whole-grain pasta.
Nutrition Facts
Calories |
649 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1922 mg | 84% | |
| Total Carbohydrate | 52.1 g | 19% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 26.4 g | ||
| Protein | 50.5 g | 101% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 775 mg | 60% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2077 mg | 44% | |
*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.
