How many calories are in Tofu, Tomato and Onion Sauté?
Tofu, Tomato and Onion Sauté has about 233 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganLow CarbUnder 300 Calories30 Minute Meals
Tofu, Tomato and Onion Sauté
Tofu, Tomato and Onion Sauté is a Dinner international recipe with 233 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
233 kcal
Total Time
25 min
Servings
1
Protein
12.8 g
About This Recipe
The story behind Tofu, Tomato and Onion Sauté
Tofu, Tomato and Onion 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, tomato, and onion.
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 233 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 25 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, Tomato and Onion Sauté worth coming back to.
Ingredients
- Tofu120 g
- Tomato1 count (130 g)
- Onion1/2 count (75 g)
- Oil1 tablespoon (10 ml)
Instructions
- 1
Step 1
For this recipe you can use green or traditional tomato.
- 2
Step 2
Cut the onion into thin strips and the tomato into wedges.
- 3
Step 3
Drain the tofu and dice.
- 4
Step 4
Preheat a pan with half the oil.
- 5
Step 5
Add the tofu and onion. Add salt and pepper to taste and cook over medium heat for 7-8 minutes until browned.
- 6
Step 6
Then lower the heat and add the green tomato. Cook for 7-8 more minutes while stirring from time to time.
- 7
Step 7
Season to taste, remove from heat and serve.
Nutrition Snapshot
Macros and micros at a glance
43/ 100
Forkd Score · Limited
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
233
Protein
12.8g
Carbs
15.5g
Fat
14.5g
Fiber
3.9g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
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, Tomato and Onion 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, Tomato and Onion Sauté
How long does Tofu, Tomato and Onion Sauté take to make?
Tofu, Tomato and Onion Sauté takes about 25 minutes from start to finish. That is roughly about 25 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Tofu, Tomato and Onion Sauté?
Most ingredients in Tofu, Tomato and Onion 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, Tomato and Onion Sauté?
Tofu, Tomato and Onion 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, Tomato and Onion Sauté?
Yes, Tofu, Tomato and Onion 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, Tomato and Onion Sauté?
Reheat Tofu, Tomato and Onion 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, Tomato and Onion Sauté up or down?
Yes. Tofu, Tomato and Onion 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, Tomato and Onion Sauté?
A large skillet, saucepan, or sheet pan works well for Tofu, Tomato and Onion 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, Tomato and Onion Sauté is cooked properly?
Tofu, Tomato and Onion 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, Tomato and Onion Sauté suitable for vegetarians?
Yes. Tofu, Tomato and Onion Sauté is suitable for vegetarians as written.
Is Tofu, Tomato and Onion Sauté gluten-free?
Yes. Tofu, Tomato and Onion 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, Tomato and Onion 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, Tomato and Onion Sauté ahead of time?
Tofu, Tomato and Onion 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, Tomato and Onion Sauté for my calorie or macro goals?
To make Tofu, Tomato and Onion 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.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Tofu, Tomato and Onion Sauté, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalDinner
Aperol Spritz
Aperol Spritz is a Dinner international recipe from the Forkd database with calorie and macro details.
217 cal0.2 g protein3 min
InternationalDinner
Baked Tomato, Zucchini and Broccoli
Baked Tomato, Zucchini and Broccoli is a Dinner international recipe from the Forkd database with calorie and macro details.
162 cal6.3 g protein20 min
InternationalDinner
Bloody Mary
Bloody Mary is a Dinner international recipe from the Forkd database with calorie and macro details.
174 cal1.2 g protein5 min
InternationalDinner
Cosmopolitan
Cosmopolitan is a Dinner international recipe from the Forkd database with calorie and macro details.
174 cal0.2 g protein3 min
InternationalDinner
Crispy Tofu with Garlic Sautéed Zucchini
Crispy Tofu with Garlic Sautéed Zucchini is a Dinner international recipe from the Forkd database with calorie and macro details.
222 cal16.4 g protein20 min
InternationalDinner
Daiquiri
Daiquiri is a Dinner international recipe from the Forkd database with calorie and macro details.
175 cal0.6 g protein5 min