Heart-Healthy Tofu with Tomato Sauce

Discover a flavorful and nourishing meal with our Heart-Healthy Tofu with Tomato Sauce, a plant-based dish that’s perfect for clean eating enthusiasts and anyone seeking a low-sodium, high-fiber option. This recipe features golden, pan-seared cubes of extra-firm tofu simmered in a robust tomato sauce made with aromatic garlic, sweet onions, and fragrant herbs like basil and oregano. A handful of fresh baby spinach adds a boost of nutrients, while an optional sprinkle of nutritional yeast enhances the umami flavor. Ready in just 40 minutes, this vegan and dairy-free dish pairs beautifully with quinoa, brown rice, or whole-grain pasta for a balanced and satisfying meal. It’s a heart-smart, protein-packed recipe that’s as wholesome as it is delicious!

Nutriscore Rating: 88/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 ounces extra-firm tofu
• 15 ounces low-sodium canned diced tomatoes
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 2 cups baby spinach
• 2 tablespoons nutritional yeast (optional, for extra flavor)

Directions

Step 1

Drain the tofu and press it between two plates with a heavy object on top to remove excess water. Let it sit for 10-15 minutes.

Step 2

While the tofu is pressing, chop the onion finely and mince the garlic cloves.

Step 3

Heat the olive oil in a large non-stick skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 4

Add the minced garlic to the skillet and cook for another 30 seconds until fragrant.

Step 5

Stir in the canned diced tomatoes, dried basil, and dried oregano. Season with salt and black pepper. Reduce the heat to low and let the tomato sauce simmer gently for 10 minutes, stirring occasionally.

Step 6

Once the tofu is pressed, cut it into bite-sized cubes.

Step 7

Lightly spray or brush a separate non-stick skillet with a small amount of olive oil (optional) and heat it over medium heat. Add the tofu cubes and cook for 6-8 minutes, flipping halfway through, until they are golden and lightly crisp on the edges.

Step 8

Add the cooked tofu cubes to the simmering tomato sauce and gently stir to coat. Let them cook together for an additional 5 minutes to absorb the flavors.

Step 9

Add the baby spinach to the skillet and stir gently until the spinach wilts, about 1-2 minutes.

Step 10

Optional: Stir in the nutritional yeast to enhance the flavor while keeping the dish vegan and dairy-free.

Step 11

Serve warm as a main dish or over cooked quinoa, brown rice, or whole-grain pasta for a complete meal. Garnish with fresh herbs if desired.

Nutrition Facts

Serving size	(1068.4g)

Amount per serving	% Daily Value*
Calories	917.6

Total Fat 47.4g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 783.3mg	0%
Total Carbohydrate 57.3g	0%
Dietary Fiber 21.1g	0%
Total Sugars 19.4g
Protein 73.3g	0%

Vitamin D 0IU	0%
Calcium 2909.8mg	0%
Iron 16.2mg	0%
Potassium 1998.7mg	0%

*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.

Source of Calories

Fat: 45.0%

Protein: 30.9%

Carbs: 24.2%