High Protein Vegan Meal Prep | Creamy Tuscan Tofu
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.
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.
Nutrition
Calories: 425kcal