Low Sodium Tofu with Tomato Sauce

Savor the bold, wholesome flavors of this Low Sodium Tofu with Tomato Sauce, a heart-healthy, plant-based dish that’s as satisfying as it is nutritious. This recipe features golden, pan-seared cubes of firm tofu nestled in a rich tomato sauce made with no-salt-added diced tomatoes, low-sodium tomato paste, and fragrant herbs like oregano and basil. With a total cook time of just 45 minutes, it’s a perfect weeknight dinner option for those seeking low-sodium recipes that don’t skimp on flavor. Serve this protein-packed dish over whole-grain pasta, quinoa, or brown rice for a complete meal, and garnish with fresh parsley for a pop of color and freshness. Ideal for health-conscious eaters and plant-based enthusiasts alike, this recipe proves that low-sodium cooking can still deliver bold, comforting flavors.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 ounces firm tofu
• 2 tablespoons olive oil
• 1 medium, diced onion
• 3 cloves, minced garlic
• 14 ounces canned no-salt-added diced tomatoes
• 1 tablespoon tomato paste (low sodium)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon black pepper
• 0.25 teaspoon (optional) red pepper flakes
• 0.5 cup unsalted vegetable broth
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes.

Step 2

Once pressed, cut the tofu into 1-inch cubes and set aside.

Step 3

Heat 1 tablespoon of olive oil in a large nonstick skillet or saucepan over medium heat.

Step 4

Add the diced onion and cook for 3-4 minutes, stirring occasionally, until it becomes translucent. Add the minced garlic and sauté for an additional 1-2 minutes.

Step 5

Stir in the no-salt-added diced tomatoes, tomato paste, unsalted vegetable broth, dried oregano, dried basil, black pepper, and red pepper flakes (if using). Bring the mixture to a gentle simmer.

Step 6

While the sauce is simmering, heat the remaining 1 tablespoon of olive oil in a second skillet over medium-high heat.

Step 7

Add the cubed tofu to the skillet and cook for 4-5 minutes on each side until golden brown and slightly crispy.

Step 8

Gently transfer the sautéed tofu cubes into the tomato sauce, stirring to coat them evenly. Reduce the heat to low, cover, and allow to simmer for 10-15 minutes for the flavors to combine.

Step 9

Taste the sauce and adjust seasoning, if necessary, keeping in mind the low sodium goal.

Step 10

Garnish with freshly chopped parsley before serving.

Step 11

Enjoy the Low Sodium Tofu with Tomato Sauce as is or serve it over whole-grain pasta, quinoa, or brown rice for a complete meal.

Nutrition Facts

Serving size	(1126.3g)

Amount per serving	% Daily Value*
Calories	769.6

Total Fat 48.4g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 157.2mg	0%
Total Carbohydrate 50.0g	0%
Dietary Fiber 15.6g	0%
Total Sugars 25.8g
Protein 49.2g	0%

Vitamin D 0IU	0%
Calcium 769.4mg	0%
Iron 9.8mg	0%
Potassium 1765.2mg	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: 52.3%

Protein: 23.6%

Carbs: 24.0%