Pan Seared Tofu in Red Sauce

Author: Recipes_kw
No ratings yet
Prep Time 45 minutes
Total Time 45 minutes
Course Main Course
Cuisine American
Servings 4 Servings
Calories 239.12 kcal


  • Stove


  • 1 tbsp olive oil extra virgin, divided
  • 1 cup onion chopped
  • 2 cloves garlic minced
  • 2 tbsp tomato paste
  • 1 tsp salt
  • 1 tsp cumin ground
  • 1 tsp coriander ground
  • 1/2 tsp smoked paprika ground
  • 28 oz tomatoes diced
  • 12 oz tofu firm, sliced 1/2' pieces
  • 1/4 cup basil fresh, shredded


  • Heat 1/2 tbsp of olive oil in a medium sized saucepan over medium-high heat then saute the onions for about 5 minutes.
  • Reduce the heat to medium low and mix in the garlic, tomato paste, salt, cumin, coriander, paprika, and diced tomatoes and cook for about 20 minutes. Stir occasionally to prevent any sticking to the bottom of the pan.
  • In a separate skillet heat the remaining 1/2 tbsp of olive oil and lightly pan fry the tofu slices on each side till slightly browned. Once browned transfer the pieces to the tomato sauce and continue to cook for another 10 minutes.
  • Scoop into bowls; garnish with basil and enjoy.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Pan Seared Tofu in Red Sauce
Amount Per Serving (1 Serving)
Calories 239.12 Calories from Fat 101
% Daily Value*
Fat 11.24g17%
Saturated Fat 1.62g10%
Sodium 968mg42%
Potassium 933.02mg27%
Carbohydrates 27.55g9%
Fiber 6.74g28%
Sugar 11.4g13%
Protein 18.23g36%
Vitamin A 831.82IU17%
Vitamin B1 0.27mg18%
Vitamin B2 0.17mg10%
Vitamin B3 3.03mg15%
Vitamin B5 0.66mg7%
Vitamin C 24.92mg30%
Vitamin E 3.42mg23%
Vitamin K 26.61µg25%
Calcium 647.11mg65%
Copper 0.72mg36%
Folate 52.45µg13%
Iron 5.81mg32%
Manganese 1.4mg70%
Magnesium 96.09mg24%
Phosphorus 240.12mg24%
Selenium 16.01µg23%
Zinc 1.94mg13%
Ess-Methionine 199.39mg
Ess-Tryptophan 217.81mg
Ess-Threonine 728.5mg
Ess-Phenylalanine 769.7mg
Ess-Arginine 1195.67mg
Ess-Lysine 841.7mg
Ess-Leucine 1255.57mg
Ess-Isoleucine 771mg
Ess-Histidine 401.38mg
Ess-Valine 794.63mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source

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