Go Back
–+ servings
Three meal prep containers filled with creamy Tuscan tofu and rice, garnished with fresh herbs. The tofu is coated in a rich, orange-colored sauce, creating a visually appealing and appetizing dish.
Print Pin
5 from 2 reviews

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.
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
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 5
Calories 425kcal
Cost 11$

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:

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