U.S. flag

An official website of the United States government

Leafy Tofu

Leafy Tofu

97 Ratings
97 Ratings
Recipe Image
Baked tofu on a bed of spinach
Makes: 6 servings
Total Cost: $$$$

Spinach, tofu, and sesame seeds are a fun and delicious combination, and can be made in minutes! A quick and delicious side dish!

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

  1. Wash hands with soap and water.
  2. Drain tofu.
  3. Dice tofu into 1-inch cubes.
  4. Tear spinach into bite-sized pieces.
  5. In a large pan, heat oil and saute tofu cubes for a few minutes. Move tofu to the center of the pan.
  6. Add spinach, and soy sauce. Mix.
  7. Cover pan and cook until spinach is wilted.
  8. Sprinkle toasted sesame seeds.

Notes

You may use other dark green leafy vegetables.

Learn more about:

Source:

Lifeskills in Food Education, Food Skills Cookbook
University of Hawaii at Manoa Cooperative Extension
Food Stamps Nutrition Education Program

Nutrition Information

Serving Size: 1/6 of recipe (217g)
Nutrients Amount
Total Calories 77
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 216 mg
Carbohydrates 2 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 154 mg
Iron 2 mg
Potassium 230 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 77
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 2 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 154 mg
Potassium 230 mg
Sodium 216 mg
Copper 176 mcg
Iron 2 mg
Magnesium 46 mg
Phosphorus 102 mg
Selenium 7 mcg
Zinc 1 mg
Vitamins
Vitamin A 94 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 6 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 101 mcg
Folate 54 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 24 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 1 ounces

Write a review

Delicious and so easy.
12/22/11
Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025