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Spinach and Tomato Tofu Toss

Spinach and Tomato Tofu Toss

Spinach and Tomato Tofu Toss

Tofu is a good food choice for vegetarians who do not eat dairy products, because it's rich in protein and iron. Here it is tossed with vegetables for a nutritious breakfast.


Makes 4 servings


Nonstick cooking spray
3/4 cup chopped onion
1 teaspoon chopped garlic
1 package (10 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes
2 teaspoons soy sauce
1/4 teaspoon black pepper
1/4 pound stemmed spinach, divided
4 rounds whole wheat pita, cut in half
2 large ripe tomatoes, chopped
3/4 cup chopped red bell pepper


  1. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add onion and garlic. Cook and stir 2 minutes or until onion is crisp-tender.
  2. Add tofu, soy sauce and black pepper to skillet; toss until well combined. Cook over medium heat 3 to 4 minutes or until heated through. Remove from heat and cool slightly.
  3. Set aside 8 whole spinach leaves; tear remaining leaves into bite-size pieces. Line pita halves with whole spinach leaves. Add tomatoes, torn spinach and bell peppers to tofu mixture; toss to combine. Fill pita halves with tofu mixture. Serve immediately.

Nutritional Information

Serving Size: 2 filled pita halves
Sodium 561 mg
Protein 20 g
Fiber 4 g
Carbohydrate 49 g
Saturated Fat 1 g
Total Fat 8 g
Calories from Fat 21 %
Calories 324

Dietary Exchange

Vegetable 1-1/2
Starch 2-1/2
Meat 2

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