Mediterranean Diet Tofu with Tomato Sauce
Elevate your plant-based dinner routine with this vibrant Mediterranean Diet Tofu with Tomato Sauce, a nutritious and flavor-packed meal that's sure to delight. Featuring crispy golden cubes of extra-firm tofu nestled in a rich, aromatic tomato sauce infused with garlic, onions, paprika, oregano, and a touch of red pepper flakes for subtle heat, this recipe balances heart-healthy ingredients and bold Mediterranean spices. Fresh parsley and basil bring a burst of herbal freshness to each bite, while the sauce’s creamy richness pairs perfectly with quinoa, crusty whole-grain bread, or a crisp green salad. Ready in just 45 minutes, this easy, vegan-friendly dish is a fantastic choice for a wholesome weeknight dinner.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 3 tbsp olive oil
- 1 medium yellow onion
- 3 large garlic cloves
- 28 oz canned crushed tomatoes
- 2 tbsp fresh parsley
- 6 leaves fresh basil leaves
- 1 tsp dried oregano
- 1 tsp paprika
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.25 tsp red pepper flakes
- 0.25 cup water or vegetable broth
Instructions
Press the tofu to remove excess water by wrapping it in a clean towel and placing a heavy object, like a skillet, on top for 10-15 minutes. Then, cut it into 1-inch cubes.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the tofu cubes and cook for 8-10 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Finely dice the onion and mince the garlic, then add both to the skillet. Sauté for 3-4 minutes until the onion becomes translucent and fragrant.
Stir in the crushed tomatoes, water or vegetable broth, dried oregano, paprika, red pepper flakes, salt, and black pepper. Reduce the heat to low and let the sauce simmer for 10 minutes.
Chop the fresh parsley and basil leaves. Add half of the herbs to the tomato sauce, reserving the rest for garnish.
Return the crispy tofu to the skillet, gently folding it into the tomato sauce. Let it simmer together for an additional 5-7 minutes so the tofu absorbs the flavors.
Serve warm, garnished with the remaining parsley and basil. This dish pairs beautifully with quinoa, whole-grain bread, or a simple green salad.
Nutrition Facts
Calories |
1239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.2 g | 98% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2481 mg | 108% | |
| Total Carbohydrate | 82.0 g | 30% | |
| Dietary Fiber | 26.7 g | 95% | |
| Total Sugars | 40.8 g | ||
| Protein | 75.3 g | 151% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 3001 mg | 231% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 4000 mg | 85% | |
*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.
