Tofu and Spinach Pasta Topping
Elevate your pasta night with this vibrant and protein-packed Tofu and Spinach Pasta Topping, a healthy and flavorful alternative to traditional sauces. This vegan-friendly recipe combines crumbled firm tofu, nutrient-rich spinach, and sweet bursts of cherry tomatoes, all sautéed with aromatic garlic and onion in a drizzle of olive oil. A splash of soy sauce adds umami depth, while oregano and red chili flakes lend a touch of Mediterranean-inspired warmth. Ready in just 25 minutes, this quick and easy dish is perfect for busy weeknights, offering a wholesome topping that pairs beautifully with your favorite pasta. Serve it as-is or sprinkle on some vegan or traditional Parmesan for that extra indulgent touch!
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 200 grams Firm tofu
- 150 grams Fresh spinach
- 2 tablespoons Olive oil
- 3 units Garlic cloves
- 1 medium Onion
- 200 grams Cherry tomatoes
- 1.5 tablespoons Soy sauce
- 1 teaspoon Dried oregano
- 0.5 teaspoon Red chili flakes
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Drain the tofu and wrap it in a clean kitchen towel. Press it gently to remove excess moisture, then crumble it into small pieces using your hands or a fork.
Wash the spinach thoroughly, drain it well, and roughly chop it.
Finely chop the garlic cloves and dice the onion into small pieces.
Heat the olive oil in a large skillet over medium heat. Once hot, add the chopped onion and cook for 2-3 minutes until softened and translucent.
Add the garlic to the skillet and sauté for another minute until fragrant.
Add the crumbled tofu to the skillet. Stir well and let it cook for 5 minutes, stirring occasionally, until lightly browned.
Halve the cherry tomatoes and add them to the skillet along with the soy sauce, dried oregano, and red chili flakes. Cook for another 3-4 minutes until the tomatoes start to soften.
Add the chopped spinach to the skillet. Stir everything together and cook for about 2 minutes until the spinach wilts.
Season with salt and black pepper to taste. Adjust the seasonings as needed.
Remove the skillet from heat and serve the tofu and spinach mixture over your favorite pasta. Optionally, top with grated vegan or regular Parmesan cheese for extra flavor.
Nutrition Facts
Calories |
172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 499 mg | 22% | |
| Total Carbohydrate | 10.1 g | 4% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 3.2 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 404 mg | 31% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 338 mg | 7% | |
*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.
