Tofu in Tomato Basil
630
Calories
34g
Protein
69g
Carbs
26g
Fat
Seared tofu folded into a smooth tomato basil sauce over white rice.
Kcal 630 · Protein 34 g · Carbs 69 g · $ 4.00 per serving
Protein 34g · Carbs 69g · Fat 26g
12 min
Prep
20 min
Cook
$ 4
Per Plate
630
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 12 oz firm tofu, cubed
- 1 cup cooked white rice
- 1 cup smooth tomato sauce
- 1.5 cups cooked sliced mushrooms (from about 3 cups raw)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 tbsp olive oil
- 1 clove garlic, minced
- fresh basil
- 24 oz firm tofu, cubed
- 2 cups cooked white rice
- 2 cups smooth tomato sauce
- 3 cups cooked sliced mushrooms (from about 6 cups raw)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 tbsp olive oil
- 2 clove garlic, minced
- fresh basil
- 48 oz firm tofu, cubed
- 4 cups cooked white rice
- 4 cups smooth tomato sauce
- 6 cups cooked sliced mushrooms (from about 12 cups raw)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 tbsp olive oil
- 4 clove garlic, minced
- fresh basil
- 72 oz firm tofu, cubed
- 6 cups cooked white rice
- 6 cups smooth tomato sauce
- 9 cups cooked sliced mushrooms (from about 18 cups raw)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 tbsp olive oil
- 6 clove garlic, minced
- fresh basil
- 96 oz firm tofu, cubed
- 8 cups cooked white rice
- 8 cups smooth tomato sauce
- 12 cups cooked sliced mushrooms (from about 24 cups raw)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 tbsp olive oil
- 8 clove garlic, minced
- fresh basil
Before You Start
Press the tofu dry and cut it into cubes, slice the mushrooms, rinse the spinach, and mince the garlic so the tofu goes straight from the pan to the plate.
How To Make It
- Warm the olive oil in a skillet over medium high, about 1 minute, until it shimmers.
- Add the tofu and sear, turning now and then, 6 to 8 minutes, until the sides are golden and crisp, then set it aside.
- Add the mushrooms and cook, 4 to 5 minutes, until they release their liquid and brown.
- Add the garlic and tomato sauce and simmer, 5 minutes, until heated through and slightly thickened, then stir in the spinach and cook 1 to 2 minutes until it wilts.
- Fold the tofu through the sauce and spoon it over the rice.
- Tear the basil over the top and serve warm.
Fix It: If the tofu sticks and falls apart, let it sear undisturbed until it releases on its own; moving it too early tears the crust.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 20 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories630
- Protein34g
- Carbs69g
- Fat26g
- Fiber6g
- Sodium66mg
Bonus Benefits
- Inflammation
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tofu: plant protein, reported to keep you full.
Tomato: lycopene, reported to look after your heart.
Tofu: plant protein, reported to keep you full.
Tomato: lycopene, reported to look after your heart.
Tools For This Recipe
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