If you’re looking for a hearty and nutritious meal that’s both delicious and easy to make, look no further than this High Protein Vegan Meal Prep with Creamy Tuscan Tofu. This dish combines the savory flavors of crispy tofu with a creamy tomato and spinach sauce, all served over fluffy rice. Whether you’re new to vegan cuisine or a seasoned pro, this meal prep is a must-try. It’s perfect for busy weekdays when you need a quick and healthy meal ready to go. The best part? You can make it ahead of time and enjoy it throughout the week.
Ingredients for Creamy Tuscan Tofu
For the Tofu:
- Tofu: Torn into chunks.
- Cornstarch: For coating the tofu.
- Olive oil: For cooking the tofu.
For the Sauce:
- Onion: Diced.
- Garlic cloves: Minced.
- Cherry tomatoes: Halved.
- Salt: To taste.
- Plant-based cream cheese: For a creamy texture.
- Tomato puree: For a rich flavor.
- Water: To adjust the sauce consistency.
- Spinach: For added nutrients and color.
- Italian seasoning: 1 tbsp.
- Salt: To taste.
For the Rice:
- Rice: Uncooked, as the base of the meal.
Instructions on how to make Creamy Tuscan Tofu
Prepare the Tofu:
- Tear the tofu into chunks.
- Cover the tofu chunks with cornstarch.
- Cook the tofu in a pan with olive oil until crispy. Set aside.
Prepare the Sauce:
- In the same or a new pan, add olive oil.
- Add the diced onion and minced garlic. Cook until translucent.
- Add the halved cherry tomatoes and a little salt. Cover the pan and cook on medium heat until the tomatoes become soft.
- Once the tomatoes are soft, add the plant-based cream cheese, tomato puree, water, Italian seasoning, and salt to taste. Stir well.
- Add the cooked tofu to the pan and stir for a few minutes.
- Turn off the heat and add the spinach. Stir until the spinach is wilted.
Prepare the Rice:
- Cook the rice according to the package instructions.
Assemble the Meal Prep:
- Divide the cooked rice into meal prep containers, filling each container halfway.
- Fill the other half of each container with the tofu-tomato-spinach sauce.
Enjoy your High Protein Vegan Meal Prep!
Why Creamy Tuscan Tofu is a Great Recipe
This Creamy Tuscan Tofu recipe is a fantastic way to enjoy a high-protein, plant-based meal that’s both satisfying and packed with flavor. The crispy, golden-brown tofu soaks up the rich and creamy tomato sauce, while fresh spinach adds a burst of color and nutrients. The dairy-free sauce, made with a luscious blend of coconut milk and Italian herbs, brings all the comforting flavors of traditional Tuscan cuisine without any animal products.
Not only is this dish easy to make, but it’s also incredibly versatile. You can customize it with your favorite vegetables like mushrooms, zucchini, or bell peppers, making it a perfect option for using up ingredients you have on hand. Plus, it’s ideal for meal prep — store it in the fridge for a quick, nourishing lunch or dinner throughout the week.
Whether you’re a seasoned vegan or just looking to add more plant-based meals to your routine, this Creamy Tuscan Tofu will quickly become a staple in your kitchen. Serve it over pasta, rice, or alongside crusty bread for a complete, hearty meal. Enjoy the creamy indulgence without any guilt, knowing you’re nourishing your body with wholesome ingredients!
Tips and Hacks for Creamy Tuscan Tofu
- Crispy Perfection: Ensure the tofu is well-coated with cornstarch and cooked until golden brown for the best texture.
- Make Ahead: You can prepare the tofu and sauce in advance and store them separately to maintain the tofu’s crispiness.
- Storage: Store leftovers in the refrigerator for up to 4 days. Reheat in a pan to restore the tofu’s crispiness.
- Customization: Feel free to add other vegetables like bell peppers or zucchini to the sauce for extra nutrients and variety.
Cooking vegan has never been easier — explore delicious options at Dr. Vegan!
High Protein Vegan Meal Prep | Creamy Tuscan Tofu
Equipment
- Non-stick pan
- Mixing bowl
- Spatula
Ingredients
For the Tofu:
- 3 blocks tofu (approx. 1.5 pounds / 680 grams)
- 3 tablespoons cornstarch
- 2 tablespoons olive oil divided
For the Sauce:
- 1 onion diced
- 3 garlic cloves minced
- 1 pound cherry tomatoes halved (500 grams)
- Salt to taste
- 1 tablespoon Italian seasoning
- 3 tablespoons plant-based cream cheese
- 1 cup tomato puree (~240 ml)
- 1 cup water (~240 ml)
- 2 handfuls spinach
For the Rice:
- 2 cups rice uncooked (370 grams)
Instructions
Prepare the Tofu:
- Tear the tofu into chunks.
- Cover the tofu chunks with cornstarch.
- Cook the tofu in a pan with olive oil until crispy. Set aside.
Prepare the Sauce:
- In the same or a new pan, add olive oil.
- Add the diced onion and minced garlic. Cook until translucent.
- Add the halved cherry tomatoes and a little salt. Cover the pan and cook on medium heat until the tomatoes become soft.
- Once the tomatoes are soft, add the plant-based cream cheese, tomato puree, water, Italian seasoning, and salt to taste. Stir well.
- Add the cooked tofu to the pan and stir for a few minutes.
- Turn off the heat and add the spinach. Stir until the spinach is wilted.
Prepare the Rice:
- Cook the rice according to the package instructions.
Assemble the Meal Prep:
- Divide the cooked rice into meal prep containers, filling each container halfway.
- Fill the other half of each container with the tofu-tomato-spinach sauce.
Notes
- Ensure the tofu is well-coated with cornstarch and cooked until golden brown for the best texture.
- You can prepare the tofu and sauce in advance and store them separately to maintain the tofu’s crispiness.
- Store leftovers in the refrigerator for up to 4 days. Reheat in a pan to restore the tofu’s crispiness.
- Feel free to add other vegetables like bell peppers or zucchini to the sauce for extra nutrients and variety.
Thank you for this recipe!! I’ll do it for my lunch! Creers from Argentina!! 🙂