Low Fat Tofu with Tomato Sauce

Light, flavorful, and packed with plant-based goodness, this Low Fat Tofu with Tomato Sauce is a perfect choice for anyone craving a wholesome meal that's both nutritious and delicious. Featuring protein-rich firm tofu simmered in a vibrant, herb-infused tomato sauce, this recipe is a low-fat, low-calorie option that doesn’t compromise on taste. Seasoned with aromatic garlic, dried oregano, and basil, and finished with a sprinkle of fresh parsley, every bite bursts with Mediterranean-inspired flavors. Ready in just 35 minutes, this easy-to-make dish is ideal for busy weeknights and pairs beautifully with rice, quinoa, or even whole-grain pasta. Whether you're following a plant-based diet or simply looking for a nourishing meal, this gluten-free, low-sodium recipe delivers a hearty, comforting experience that will leave you satisfied.

Nutriscore Rating: 83/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 1 teaspoons olive oil
• 1 medium (chopped) yellow onion
• 3 cloves (minced) garlic
• 400 grams crushed canned tomatoes
• 2 tablespoons tomato paste
• 1 cup low sodium vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoons paprika
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons (chopped) fresh parsley

Directions

Step 1

Drain the tofu and press it between two plates with a heavy object on top for 10 minutes to remove excess moisture. Once pressed, cut it into 1-inch cubes.

Step 2

In a large non-stick skillet or frying pan, heat the olive oil over medium heat.

Step 3

Add the chopped onion to the pan and sauté for 3-4 minutes until softened and translucent.

Step 4

Stir in the minced garlic and cook for another 30 seconds, being careful not to burn it.

Step 5

Add the crushed canned tomatoes, tomato paste, and vegetable broth to the pan. Stir to combine.

Step 6

Season the tomato mixture with dried oregano, dried basil, paprika, salt, and black pepper. Bring the sauce to a gentle simmer.

Step 7

Carefully add the cubed tofu to the pan, making sure each piece is coated with the sauce. Simmer on low heat for 15 minutes, stirring occasionally to ensure even cooking.

Step 8

Taste and adjust seasoning as needed. If the sauce is too thick, add a splash more vegetable broth.

Step 9

Garnish with fresh parsley before serving. Serve hot as is or over your choice of rice, quinoa, or whole-grain pasta.

Nutrition Facts

Serving size	(1219.5g)

Amount per serving	% Daily Value*
Calories	648.8

Total Fat 34.3g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1921.9mg	0%
Total Carbohydrate 52.1g	0%
Dietary Fiber 14.4g	0%
Total Sugars 26.4g
Protein 50.5g	0%

Vitamin D 0IU	0%
Calcium 774.7mg	0%
Iron 11.2mg	0%
Potassium 2077.3mg	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: 42.9%

Protein: 28.1%

Carbs: 29.0%