Home > Recipes > Dinner > Vegetarian Recipe for Tofu in Tomato Sauce

Vegetarian Recipe for Tofu in Tomato Sauce

Ingredients (makes one serving)

1 8 oz. piece extra firm tofu
2 tomatoes
1/2 onion sliced
2 garlic cloves
1/2 cup white wine or 1/2 cup water
2 tablespoons extra virgin olive oil
1 tablespoon parsley
seal salt and freshly ground pepper 


Heat oven to 400F, drain tofu so it is dry and rube 1 tablespoon olive oil all over tofu and place in the oven over foil for about 50 minutes or until it's brown and dry but not appear shriveled. Meanwhile, heat remaining olive oil in a pan (medium heat), peel garlic and slice into medallions and add to the pan. After 1 minute add onion and mix together for about 2 minutes. Finely chop tomatoes and add to pan with a pinch of salt, pepper and parsley. Cook for about 5 minutes, until tomato has broken up and add the wine. Place cooked tofu on top of mixture and cook for 10 minutes, turning tofu once. Place the tofu on a plate and add the sauce over it.

Nutritional Facts

Calories - 547
Total Fat - 32g
Saturated Fat - 5g
Trans Fat - 0g
Cholesterol - 0mg
Sodium - 177mg
Total Carbohydrate - 27g
Dietary Fiber- 5g
Sugars - 13g
Protein - 21g

Key Note

This vegetarian recipe calls for tofu, tofu is low in calories and fat, and offers plenty of protein, it is also a good source of Iron, Magnesium, Phosphorus and Copper. This recipe will fill you up with great taste, and make you feel great.























This website is intended as a reference only, not as a medical manual. The information given is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you feel that you have a medical problem, please seek immediate medical help. Before starting any diet, you should consult with your doctor.


Protected by Copyscape Duplicate Content Checker

Latest News

One of our favorite reasons for being vegetarian are the four seasons. Because each season produces different vegetables and fruits that take them to their prime, and giving them the best possible flavor. During spring we have many great choices of produce to choose from, such as asparagus, carrots, cherries, kiwis, among many other delicious choices. Why is it so important to buy produce that is in season?... Read more


What are your favorite vegetables in spring?