Leafy Tofu
Spinach, tofu, and sesame seeds are a fun and delicious combination, and can be made in minutes! A quick and delicious side dish!
- Yield
- 6 servings
- Serving size
- 1/6 of recipe (217g)
- Rating
- 3.76 of 5 (97 ratings)
Food groups
- Protein Foods: 1 ounces
Ingredients
- 1 package firm tofu (14 ounces)
- 1 tablespoon oil
- 4 cups fresh spinach (2 bunches)
- 2 tablespoons soy sauce, reduced sodium
- 1/3 tablespoon sesame seeds (1 teaspoon, toasted)
Directions
- Wash hands with soap and water.
- Drain tofu.
- Dice tofu into 1-inch cubes.
- Tear spinach into bite-sized pieces.
- In a large pan, heat oil and saute tofu cubes for a few minutes.
- Move tofu to the center of the pan.
- Add spinach, and soy sauce.
- Mix.
- Cover pan and cook until spinach is wilted.
- Sprinkle toasted sesame seeds.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 85.97 |
| Total Fat | 6.19 g |
| Saturated Fat | 0.98 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 1.53 g |
| Dietary Fiber | 0.99 g |
| Total Sugars | 0.56 g |
| Added Sugars included | 0 g |
| Protein | 7.61 g |
| Calcium | 199 mg |
| Potassium | 176 mg |
| Sodium | 211.06 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 42 mg |
| Phosphorus | 91 mg |
| Selenium | 9 mg |
| Zinc | 1 mg |
| Vitamin A | 44 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 3 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 77 mcg |
| Folate | 22 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 27 mg |
Notes
You may use other dark green leafy vegetables.
Recipes you may also like
- Sweet and Sour Vegetables
- Creamy Peanut Dip
- Vegetable Tacos
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- Oven-Baked Potato Pancakes
- Sweet Acorn Squash
- Sesame Turnips and Carrots
- Cabbage Stir-Fry
Source
Recipe by: Lifeskills in Food Education, Food Skills Cookbook — University of Hawaii at Manoa Cooperative Extension — Food Stamps Nutrition Education Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/leafy-tofu. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.