Spinach Tomatoes & Tofu

with Roasted Butternut + Carrots

Humble ingredients cooked in different ways to layer both flavours and textures make the ordinary – extraordinary in this simple, healthful dish.


I encourage you to pause and think about the ingredients you need and where they come from, and how they were grown.  Try always to buy the best – the best does not mean the most expensive the best is usually what is local and seasonal or was made intentionally with quality seasonal products or ingredients like canned San Marzano Tomatoes – these are the best!

  • Prep 10 mins
  • Cook Time 25 mins
  • Difficulty Low
  • Serving4-6
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Immune Support

    Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections.  Foods high in antioxidants, vitamins and minerals support our immune functions.  Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.

  • Vitamins Minerals


✓ adds to shopping list


  • 4 cups - ½ Butternut Squash - diced
  • 4 carrots - peeled + sliced
  • 1 tbsp olive oil. ev


  • 2 tsp olive oil - e.v
  • 1 onion - fine dice
  • 1 celery stalk - fine dice
  • 1 red bell pepper | capsicum - dice
  • 2 - 4 garlic cloves - fine dice
  • ½ cup parsley - fine chop
  • Big can Diced Tomatoes 794g | 28oz | 3 cups
  • 1 cup water to rinse can
  • ½ - 1 tsp salt


  • 3 - 4 cups spinach leaves
  • 2 tsp Oregano - dried
  • ½ - 1+ tsp Cayenne - to taste
  • 20 grinds black pepper
  • 1 cup Basil or Parsley to garnish


  • 1 block Tofu Extra firm - 16oz | 453g
  • 1 tbsp olive oil.ev


Spinach Tomatoes & Tofu with Roasted Butternut + Carrots



Preheat Oven 400 F | 200C

WASH + Cut Butternut + Carrots similar sized pieces 1.5″ | 3.8cm.  Put on a lined sheet pan, toss with oil + 1 tsp salt and roast 30-40mins until golden.  



Heat a stainless saucepan ADD base vegetable ingredients (not tomatoes). Saute medium-high 4-6mins, often stirring until golden brown.  You want to create depth of flavour here, so don’t rush this step.


ADD Tomatoes + Salt – bring to a boil & reduce to a simmer for 10 mins 

STIR in DRIED HERBS + GREENS turns off the heat—rest 1 min.


TASTE adjust spice, spiciness and salt to taste. STIR in pan-sear Tofu.



DICE into 1- 1.5″ | 3cm pieces.  Toss gently with olive oil to coat.

HEAT a skillet or non-stick frypan until hot.  Pan sear Tofu until golden on at least 2 sides.  Pan searing the Tofu makes it taste much better.



Spiced Spinach & Tofu.  Top with Roasted Butternut & Carrots.   Top with fresh herbs like Parsley or Basil. SIDE DISH ideas; cooked rice, quinoa, steamed greens like broccoli, beans, peas, a vegetable salad  

Tips + Suggestions

ADD Beans or Chickpeas or cooked Lentils


SPICES – add any spices you like once you have tasted the base.


SWAP + ADD any vegetables you like for both ROASTING + BASE – cook time will vary!


SWAP Spinach for Swiss Chard, Kale or Collard Greens – cook time will vary!