Herbed Tofu & Spinach in Tomato Basil Sauce
This delightful dish is a perfect balance of rich flavors and nutritious ingredients, combining herbed tofu with sautéed spinach, red bell peppers, and a tangy tomato basil sauce. The tofu is carefully pan-fried to achieve a crispy exterior, which contrasts beautifully with the soft, savory spinach and tomato sauce. A quick and easy recipe ideal for a weeknight dinner, it can be paired with creamy polenta, soup, or a simple salad for a wholesome meal.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Tofu (firm) | 250 grams |
| Spinach (torn leaves) | 100 grams |
| Red Bell Pepper (Capsicum) | 1, sliced |
| Onion (finely chopped) | 1, medium |
| Garlic (finely chopped) | 4 cloves |
| Homemade Tomato Puree | 2 cups |
| Mixed Dried Herbs | 2 tablespoons |
| Extra Virgin Olive Oil | 2 tablespoons |
| Cayenne Pepper | 1/2 teaspoon |
| Black Pepper Powder | 1/2 teaspoon |
| Water | 1/2 cup |
| Corn Flour (cornstarch) | 1 teaspoon |
| Salt | To taste |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Carbohydrates | ~10g |
| Protein | ~14g |
| Fat | ~12g |
| Fiber | ~3g |
| Sodium | ~600mg |
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Cuisine: Continental
Course: Dinner
Diet: Vegetarian
Instructions:
-
Prepare the Tofu:
- Start by removing the tofu from its packaging. Place the tofu block between paper towels or a clean kitchen towel to absorb excess water. Let it sit for about 10 minutes to drain.
-
-
Make the Tomato Basil Sauce:
- Heat 2 tablespoons of extra virgin olive oil in a skillet over medium heat. Once the oil is hot, add the chopped onions and sauté them until they turn translucent, about 3–4 minutes.
- Add the finely chopped garlic to the pan and sauté for another minute until fragrant.
- Stir in the homemade tomato puree and let it cook on low heat, covered, for about 15 minutes. During this time, the tomato sauce will thicken, and the raw smell of the tomatoes will disappear. Stir occasionally to prevent the sauce from sticking to the bottom of the pan.
-
Add Vegetables and Herbs:
- Once the tomatoes have cooked down into a thick paste, add 1 tablespoon of mixed dried herbs and the sliced red bell pepper (capsicum) to the pan. Sauté for an additional minute to soften the peppers.
- Next, toss in the torn spinach leaves and sauté until they wilt and soften, about 2–3 minutes.
- Add 1/2 cup of water to the mixture, and season with salt and black pepper to taste. Stir everything together, then cover and let it cook for another 5 minutes, allowing the spinach to blend with the tomato sauce.
-
Prepare the Herbed Tofu:
- While the sauce is simmering, remove the tofu from the paper towels and place it on a plate. Sprinkle cornflour (cornstarch) and the remaining mixed dried herbs on both sides of the tofu.
- Heat a little oil in another pan over medium heat. Once the oil is hot, carefully place the tofu slices in the pan. Fry the tofu until it turns golden brown and crispy on both sides, about 3–4 minutes per side.
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Assemble the Dish:
- Once the tofu is perfectly crispy, place the sautéed tomato, spinach, and bell pepper mixture onto a serving plate. Gently lay the crispy herbed tofu on top of the sauce.
- Serve hot with your choice of sides, such as creamy polenta, a bowl of soup, or a light salad.
Serving Suggestions:
For a complete and delicious dinner, pair the Herbed Tofu & Spinach in Tomato Basil Sauce with:
- Cream of Mushroom & Spring Onion Soup – A comforting, creamy starter that complements the tofu dish beautifully.
- Creamy Polenta – Soft, cheesy polenta is a great side dish that balances the richness of the tomato sauce and herbed tofu.
- No-Bake Strawberry Cream Cheese Dessert – A refreshing, light dessert to round off the meal.
Tips and Variations:
- Tofu Preparation: If you prefer a firmer texture, freeze the tofu before using. After freezing, press it to remove the excess moisture, and it will become denser and chewier.
- Spice it Up: Adjust the amount of cayenne pepper according to your spice preference. You can also add chili flakes for a more pronounced heat.
- Add More Veggies: Feel free to add more vegetables such as zucchini, mushrooms, or eggplant to the sauce for extra flavor and nutrition.
- Herb Variation: You can switch up the mixed herbs with Italian seasoning, basil, oregano, or thyme, depending on your taste preferences.
Enjoy this delicious, wholesome dish that combines the best of plant-based protein and vegetables in a rich, comforting tomato basil sauce. Perfect for a cozy dinner that feels indulgent but is healthy and satisfying!
