Low Sodium Tofu with Tomato Sauce
Savor the rich, bold flavors of this Low Sodium Tofu with Tomato Sauce, a heart-healthy recipe that doesn’t compromise on taste! Perfect for those seeking a low-sodium, plant-based meal, this dish pairs tender, golden-brown cubes of firm tofu with a robust tomato sauce infused with aromatic garlic, onions, and fragrant dried herbs. With no-salt-added diced tomatoes and a touch of unsalted vegetable broth, this recipe ensures every bite is packed with flavor without going overboard on sodium. Ready in just 45 minutes, this versatile dish works wonderfully on its own or served over whole-grain pasta, quinoa, or rice for a satisfying and nutritious meal. Garnished with fresh parsley, it’s a vibrant and wholesome choice that’s easy to customize for your taste buds.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 cloves, minced garlic
- 14 ounces canned no-salt-added diced tomatoes
- 1 tablespoon tomato paste (low sodium)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 teaspoon (optional) red pepper flakes
- 0.5 cup unsalted vegetable broth
- 2 tablespoons, chopped fresh parsley
Instructions
Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes.
Once pressed, cut the tofu into 1-inch cubes and set aside.
Heat 1 tablespoon of olive oil in a large nonstick skillet or saucepan over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring occasionally, until it becomes translucent. Add the minced garlic and sauté for an additional 1-2 minutes.
Stir in the no-salt-added diced tomatoes, tomato paste, unsalted vegetable broth, dried oregano, dried basil, black pepper, and red pepper flakes (if using). Bring the mixture to a gentle simmer.
While the sauce is simmering, heat the remaining 1 tablespoon of olive oil in a second skillet over medium-high heat.
Add the cubed tofu to the skillet and cook for 4-5 minutes on each side until golden brown and slightly crispy.
Gently transfer the sautéed tofu cubes into the tomato sauce, stirring to coat them evenly. Reduce the heat to low, cover, and allow to simmer for 10-15 minutes for the flavors to combine.
Taste the sauce and adjust seasoning, if necessary, keeping in mind the low sodium goal.
Garnish with freshly chopped parsley before serving.
Enjoy the Low Sodium Tofu with Tomato Sauce as is or serve it over whole-grain pasta, quinoa, or brown rice for a complete meal.
Nutrition Facts
Calories |
770 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 157 mg | 7% | |
| Total Carbohydrate | 50.0 g | 18% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 25.8 g | ||
| Protein | 49.2 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 769 mg | 59% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1765 mg | 38% | |
*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.
