Tofu with Tomatoes and Coriander

Vibrant and bursting with flavor, this Tofu with Tomatoes and Coriander recipe is a quick and wholesome weeknight dinner that’s ready in just 30 minutes. Firm tofu is pan-seared to golden perfection and then tossed in a fragrant medley of juicy ripe tomatoes, garlic, and warm ground cumin. A splash of soy sauce adds savory depth, while a sprinkle of optional red chili flakes lends a subtle kick. Fresh coriander (cilantro) leaves elevate the dish with an herbaceous brightness, making it as visually appealing as it is delicious. Perfect for vegans and vegetarians, this versatile dish pairs beautifully with steamed rice, quinoa, or crusty bread for an effortless yet flavorful meal.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 3 medium ripe tomatoes
• 1 cup fresh coriander (cilantro) leaves
• 2 tablespoons olive oil
• 2 cloves garlic
• 1 tablespoon soy sauce
• 1 teaspoon ground cumin
• 0.25 teaspoon ground black pepper
• 0.5 teaspoon salt
• 0.5 teaspoon red chili flakes (optional)

Directions

Step 1

Drain the tofu and pat it dry with paper towels. Cut the tofu into 1-inch cubes.

Step 2

Dice the ripe tomatoes into small chunks and set aside.

Step 3

Finely chop the garlic and roughly chop the fresh coriander leaves.

Step 4

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

Step 5

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped garlic and sauté for 30 seconds until fragrant.

Step 6

Add the diced tomatoes to the skillet and cook for 3-4 minutes, stirring occasionally, until they start to soften and release their juices.

Step 7

Season the tomatoes with soy sauce, ground cumin, salt, black pepper, and red chili flakes (if using). Stir well to combine.

Step 8

Return the tofu to the skillet and gently toss to coat it in the tomato sauce. Cook for an additional 3-4 minutes, allowing the tofu to absorb the flavors.

Step 9

Remove the skillet from the heat and sprinkle the dish with fresh coriander leaves.

Step 10

Serve hot as a main or side dish with steamed rice, quinoa, or crusty bread.

Nutrition Facts

Serving size	(850.1g)

Amount per serving	% Daily Value*
Calories	682.8

Total Fat 48.4g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1862.5mg	0%
Total Carbohydrate 29.0g	0%
Dietary Fiber 10.7g	0%
Total Sugars 14.7g
Protein 48.6g	0%

Vitamin D 0IU	0%
Calcium 705.8mg	0%
Iron 9.4mg	0%
Potassium 1709.0mg	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: 58.4%

Protein: 26.1%

Carbs: 15.5%