How many calories are in Tofu and Spinach Sauté?
Tofu and Spinach Sauté has about 266 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganLow CarbUnder 300 CaloriesQuick Meals30 Minute MealsFat Loss Friendly
Tofu and Spinach Sauté
Tofu and Spinach Sauté is a Dinner international recipe with 266 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
266 kcal
Total Time
20 min
Servings
1
Protein
20.9 g
About This Recipe
The story behind Tofu and Spinach Sauté
Tofu and Spinach Sauté is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, spinach, and garlic.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 266 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tofu and Spinach Sauté worth coming back to.
Ingredients
- Tofu200 g
- Spinach3 cup (90 g)
- Garlic1 clove (3 g)
- Oil1 tablespoon (10 ml)
Instructions
- 1
Step 1
Chop the garlic and cut the spinach into strips.
- 2
Step 2
Preheat the pan with half the oil.
- 3
Step 3
Drain the tofu and dice. Add salt and pepper to taste.
- 4
Step 4
Once heated, add the tofu and garlic. Cook over high heat for 6-7 minutes.
- 5
Step 5
Next, lower the heat, pour the remaining oil and add the spinach.
- 6
Step 6
Mix well, season to taste and remove from heat after 5 minutes.
- 7
Step 7
Serve and, if you want, add sesame seeds and serve.
Nutrition Snapshot
Macros and micros at a glance
58/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
266
Protein
20.9g
Carbs
9.8g
Fat
17.9g
Fiber
3.9g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Tofu and Spinach Sauté can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Tofu and Spinach Sauté
How long does Tofu and Spinach Sauté take to make?
Tofu and Spinach Sauté takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu and Spinach Sauté?
Most ingredients in Tofu and Spinach Sauté can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Tofu and Spinach Sauté?
Tofu and Spinach Sauté can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Tofu and Spinach Sauté?
Yes, Tofu and Spinach Sauté generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Tofu and Spinach Sauté?
Reheat Tofu and Spinach Sauté gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Tofu and Spinach Sauté up or down?
Yes. Tofu and Spinach Sauté is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Tofu and Spinach Sauté?
A large skillet, saucepan, or sheet pan works well for Tofu and Spinach Sauté. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Tofu and Spinach Sauté is cooked properly?
Tofu and Spinach Sauté is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Tofu and Spinach Sauté suitable for vegetarians?
Yes. Tofu and Spinach Sauté is suitable for vegetarians as written.
Is Tofu and Spinach Sauté gluten-free?
Yes. Tofu and Spinach Sauté is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Tofu and Spinach Sauté?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Tofu and Spinach Sauté ahead of time?
Tofu and Spinach Sauté can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Tofu and Spinach Sauté for my calorie or macro goals?
To make Tofu and Spinach Sauté higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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