What to Make With Tofu and Spinach (Vegetarian)

A versatile combination that works equally well in a light weeknight pasta or a hearty skillet dinner.

Tofu and spinach are a natural pairing—one brings texture and protein, the other adds earthiness and nutrients. Together with pasta and peppers, they create meals that feel both nourishing and satisfying. Whether you're cooking for yourself or feeding a table, this combination adapts beautifully to whatever you're in the mood for.

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Garlic Spinach and Tofu Pasta

Total Time: 20 minutes • Serves: 2

A quick and nutritious pasta dish featuring crispy pan-fried tofu, wilted spinach, and sautéed peppers in a light garlic-infused olive oil sauce.

Ingredients

8 oz pasta
14 oz firm tofu
3 cups fresh spinach
1 bell pepper, sliced
4 cloves garlic, minced
3 tablespoons olive oil
Salt and black pepper to taste
Red pepper flakes to taste
Parmesan cheese (optional)

Instructions

Cook pasta according to package directions in salted boiling water; drain and set aside.
Press tofu between paper towels to remove excess moisture, then cut into cubes and pan-fry in 2 tablespoons olive oil over medium-high heat until golden on all sides (about 8 minutes); season with salt and pepper.
In the same pan, add remaining olive oil and sauté minced garlic and sliced peppers for 2-3 minutes until fragrant and peppers begin to soften.
Add spinach to the pan and stir until wilted, about 1-2 minutes.
Toss cooked pasta with the tofu, vegetables, and pan ingredients; season with salt, pepper, and red pepper flakes to taste.
Serve immediately, topped with Parmesan cheese if desired.

Quick Variations

Lighter Option

Toss delicate silken tofu with spinach, pasta, and roasted peppers in a simple lemon broth or light olive oil. This version lets each ingredient shine without heaviness.

Hearty Option

Use firm tofu, sauté it until golden, then combine with spinach, peppers, and pasta in a creamy or tomato-based sauce for a more substantial meal.

Vegetarian or Flexible Option

This combination is naturally vegetarian, but you can add crispy breadcrumbs, nuts, or a sprinkle of parmesan for extra depth and texture.

Simple Substitutions

Protein Substitutes

Tempeh
Chickpeas
White beans
Lentils
Cashew cream

Carb Substitutes

Rice
Quinoa
Polenta
Couscous
Farro

Flavor Boosters

Garlic and red pepper flakes
Fresh lemon or lime juice
Soy sauce or tamari
Balsamic vinegar
Fresh herbs like basil or dill
Ginger and sesame oil

Common Questions

What type of tofu works best with spinach and pasta?

Firm or extra-firm tofu holds its shape well when sautéed alongside spinach and works beautifully with pasta sauces. Silken tofu works too if you prefer a softer, creamier texture in a lighter preparation.

Should I press the tofu before cooking?

Pressing firm tofu removes excess moisture, allowing it to brown better and absorb flavors more effectively. For silken tofu, pressing is unnecessary and can actually damage its delicate structure.

Can I make this ahead?

Yes. Store cooked components separately and combine just before serving to keep pasta from becoming mushy. The dish reheats well on the stovetop with a splash of water or broth.