Crispy, pan-fried tofu served with sauteed balsamic spinach and tomatoes is an easy recipe, that is a light and warm dish, that can be enjoyed with rice pilaf, pasta, or all on its own.
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If time is not on your side, here’s a quick 15-minute vegetarian meal prep that you can make all in one pan.
Why You’ll Love This Vegan Dish
- It’s gluten-free, dairy-free, and uses whole ingredients
- Together with the tomatoes, the sauteed spinach is one of the most nutrient-side dishes you can have
- This dish is extremely budget-friendly because tofu can be a cheaper protein option than meat
- This easy recipe has minimal ingredients to buy
Simple Ingredients You’ll Need to Make this Easy Recipe of Pan-Fried Tofu with Sauteed Spinach
- Firm Tofu: The firmer the tofu, the less water it has, therefore, it is easier to crisp up during the cooking process
- Spinach: You can also use other greens such as baby kale, arugula, bok choy, or mustard greens
- Cherry Tomatoes: You can use regular tomatoes or swap them out with red bell peppers
- Balsamic Glaze: You can also swap this out with soy sauce or Worchestershire sauce to flavor the ingredients
Here’s An Easy Recipe: How to Make Vegan Tofu
- Cut the tofu block in half and place them in between several paper towels. Press down on them to remove the excess moisture.
- Next, cut them into smaller pieces and add them to an oiled, heated skillet.
- Sear them on all sides until they are golden brown and crispy.
- Remove the tofu and add spinach and tomatoes.
- Drizzle with balsamic glaze and season the vegetables. Mix it all around until the spinach softens.
- Serve on top of the tofu cubes.
Reference the recipe card below for detailed instructions.
Meal Prep Tips for Pan-Fried Tofu and Spinach
- To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. If you are prepping this meal in advance, keep the sauteed spinach and tomatoes in separate containers from the tofu to prevent the tofu from getting soggy from the spinach
- To Serve: You can enjoy this meal with other side dishes such as quinoa, barley, or a side of squash noodles
- To Reheat: The meal can be reheated in the microwave
Frequently Asked Questions
How long will pan-fried tofu keep?
You can keep them in an airtight container in the fridge for 3 to 4 days.
Is tofu good for weight loss?
Tofu can help promote weight loss because it is a low-calorie, high-protein ingredient that can help you stay full and it tends to have fewer calories than meat. Tofu is also cholesterol-free which can help reduce heart disease when swapping it out with saturated, high-fat animal proteins.
Why press the tofu before cooking?
The packaging process of tofu leaves it with a great deal of moisture. Pressing the tofu removes the water and helps it hold its shape when you cook it.
Pan-Fried Tofu with Sauteed Spinach and Tomato
Equipment
Ingredients
Tofu and Marinade
Spinach and Tomatoes
Instructions