Mediterranean Diet Tofu with Tomato Sauce

Savor the vibrant flavors of the Mediterranean with this wholesome Mediterranean Diet Tofu with Tomato Sauce. Crispy, golden tofu cubes are paired with a rich, herb-infused tomato sauce, crafted from juicy crushed tomatoes, sautéed onions, and garlic. Accented by fresh parsley, basil, and a touch of paprika, this dish brings a delightful balance of earthy, tangy, and subtly spicy notes to your table. Perfectly plant-based and packed with protein, this recipe is quick and easy to prepare, making it ideal for weeknight dinners or meal prep. Serve it alongside quinoa, hearty whole-grain bread, or a fresh green salad for a satisfying and nutrient-rich Mediterranean-inspired meal.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 3 tbsp olive oil
• 1 medium yellow onion
• 3 large garlic cloves
• 28 oz canned crushed tomatoes
• 2 tbsp fresh parsley
• 6 leaves fresh basil leaves
• 1 tsp dried oregano
• 1 tsp paprika
• 0.5 tsp salt
• 0.25 tsp black pepper
• 0.25 tsp red pepper flakes
• 0.25 cup water or vegetable broth

Directions

Step 1

Press the tofu to remove excess water by wrapping it in a clean towel and placing a heavy object, like a skillet, on top for 10-15 minutes. Then, cut it into 1-inch cubes.

Step 2

In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the tofu cubes and cook for 8-10 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Finely dice the onion and mince the garlic, then add both to the skillet. Sauté for 3-4 minutes until the onion becomes translucent and fragrant.

Step 4

Stir in the crushed tomatoes, water or vegetable broth, dried oregano, paprika, red pepper flakes, salt, and black pepper. Reduce the heat to low and let the sauce simmer for 10 minutes.

Step 5

Chop the fresh parsley and basil leaves. Add half of the herbs to the tomato sauce, reserving the rest for garnish.

Step 6

Return the crispy tofu to the skillet, gently folding it into the tomato sauce. Let it simmer together for an additional 5-7 minutes so the tofu absorbs the flavors.

Step 7

Serve warm, garnished with the remaining parsley and basil. This dish pairs beautifully with quinoa, whole-grain bread, or a simple green salad.

Nutrition Facts

Serving size	(1438.4g)

Amount per serving	% Daily Value*
Calories	1239.0

Total Fat 76.2g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 2481.1mg	0%
Total Carbohydrate 82.0g	0%
Dietary Fiber 26.7g	0%
Total Sugars 40.8g
Protein 75.3g	0%

Vitamin D 0IU	0%
Calcium 3000.6mg	0%
Iron 19.6mg	0%
Potassium 4000.5mg	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: 52.2%

Protein: 22.9%

Carbs: 24.9%