High Protein Vegan Meal Prep | Creamy Tuscan Tofu

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 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

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 It’s a Great Recipe

This Creamy Tuscan Tofu recipe is a fantastic way to enjoy a high-protein, vegan meal. The crispy tofu combined with the creamy tomato and spinach sauce makes for a satisfying and delicious dish. It’s perfect for meal prep, ensuring you have a nutritious meal ready to go. Plus, it’s easy to make and can be customized with your favorite vegetables or spices.

Tips and Hacks

• 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.

High Protein Vegan Meal Prep | Creamy Tuscan Tofu

5 from 1 vote

Creamy Tuscan Tofu is a delicious high-protein vegan meal that combines crispy tofu with a creamy tomato and spinach sauce, served over rice. Perfect for meal prepping, this dish is both nutritious and easy to make, ensuring you have a healthy meal ready throughout the week.

Servings 5

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

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Equipment

• Non-stick pan
• Mixing bowl
• Spatula

Ingredients

  

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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.

 

Nutrition

Calories: 425kcal

Calories: 425kcal

Cost: 11$

Course: Main Course

Cuisine: Italian, Vegan

Keyword: Creamy Tuscan Tofu, easy vegan meal prep, High Protein Vegan Meal Prep, Plant-Based Protein Recipes, Vegan Tofu Recipe