High Protein Tofu with Tomato Sauce

Satisfy your cravings and fuel your body with this High Protein Tofu with Tomato Sauce, the perfect plant-based meal for busy weeknights or meal prep. This wholesome recipe features golden, crispy cubes of extra-firm tofu simmered in a richly flavored tomato sauce infused with garlic, onion, and aromatic herbs like basil and oregano. A splash of soy sauce or tamari adds depth, while nutritional yeast lends a subtle umami note, making this dish both hearty and nutritious. With a short 15-minute prep time, this protein-packed recipe is also gluten-free friendly and comes together in just 40 minutes. Pair it with quinoa, rice, or your favorite grain for a satisfying meal that’s as healthy as it is delicious. Plus, a garnish of fresh parsley adds a vibrant finish to this beautiful dish!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 400 grams extra-firm tofu
• 2 tablespoons olive oil
• 1 medium yellow onion
• 3 units garlic cloves
• 400 grams canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoons smoked paprika
• 1 tablespoon soy sauce or tamari (for gluten-free)
• 2 tablespoons nutritional yeast
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Drain the tofu and press it for at least 10 minutes to remove excess water. Cut the tofu into bite-sized cubes.

Step 2

Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add the tofu cubes and cook for 5-7 minutes, flipping occasionally, until golden and crisp on all sides. Remove the tofu from the skillet and set aside.

Step 3

Finely chop the onion and mince the garlic cloves.

Step 4

In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another 1 minute until fragrant.

Step 5

Pour in the canned crushed tomatoes and stir in the tomato paste, dried oregano, dried basil, smoked paprika, soy sauce (or tamari), nutritional yeast, salt, and black pepper. Mix well to combine.

Step 6

Reduce the heat to low and let the sauce simmer for 10 minutes, stirring occasionally, to allow the flavors to develop.

Step 7

Return the cooked tofu to the skillet and gently toss to coat the tofu with the tomato sauce. Cook for an additional 5 minutes to heat through.

Step 8

Taste and adjust seasoning if needed. Garnish with freshly chopped parsley, if desired.

Step 9

Serve hot with quinoa, rice, or your favorite grain for a complete, protein-packed meal.

Nutrition Facts

Serving size	(1015.1g)

Amount per serving	% Daily Value*
Calories	1070.8

Total Fat 61.4g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2717.4mg	0%
Total Carbohydrate 65.4g	0%
Dietary Fiber 22.4g	0%
Total Sugars 27.9g
Protein 79.0g	0%

Vitamin D 0IU	0%
Calcium 2908.9mg	0%
Iron 17.6mg	0%
Potassium 3114.2mg	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: 48.9%

Protein: 28.0%

Carbs: 23.1%