Vietnamese · lunch, dinner, side
Đậu Hũ Sốt Cà (Vietnamese Tofu in Tomato Sauce)
Video by RunAwayRice on YouTube · Open on YouTube
- Vegan if you leave out the soy sauce
- Vegetarian with a swap for the soy sauce
- Gluten-free with a swap: Use fish sauce or tamari rather than regular soy sauce to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Soy. Check labels on stock, sauces and spice mixes.
The tofu is pan-fried in a little oil instead of deep-fried, so each serve has about 23 g of protein for under 300 kcal and is rich in iron and calcium, with only 2 tsp of sugar in the whole pan.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 11
Method
Tap a time to watch that step in the video.
- Rinse and drain the tofu, pat dry and cut into 2.5 cm cubes. Let them air-dry on a plate under paper towel. Slice the onion and green onion; cut the tomatoes into thin wedges and halve them. 0:24
- Heat 1 tbsp oil in a large frying pan over medium-high heat. Fry the tofu in a single layer until golden underneath (about 8 minutes), then 2–3 minutes on each other side, turning gently. Set aside. 1:35
- Lower the heat to medium, add the remaining 1 tsp oil, the garlic and tomato paste and stir 10–15 seconds. Add the onion and tomatoes and stir-fry 2 minutes. 2:22
- Add the water, fish sauce or soy sauce, sugar and pepper, return the tofu, cover and simmer on low for 10 minutes. Turn the tofu gently, cover and simmer 10 minutes more. 2:44
- Scatter with green onion and serve with hot rice. 3:25
Tip. Serves 2–4 (we use 3), as a main with steamed rice or as a side. The cook seasons it with fish sauce or soy sauce; soy sauce keeps it vegan.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 14%
- Protein 30%
- Fat 56%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High88%
1.4 g a serve, mostly from medium-firm tofu (61%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High83%
15 mg a serve, mostly from medium-firm tofu (96%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium High73%
951 mg a serve, mostly from medium-firm tofu (98%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium High44%
24 µg a serve, mostly from medium-firm tofu (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium High23%
95 mg a serve, mostly from medium-firm tofu (84%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High22%
27 µg a serve, mostly from green onion (39%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc High21%
2.4 mg a serve, mostly from medium-firm tofu (90%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source14%
56 µg a serve, mostly from medium-firm tofu (72%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C Source13%
12 mg a serve, mostly from roma tomatoes (72%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 Source13%
0.2 mg a serve, mostly from medium-firm tofu (59%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source12%
580 mg a serve, mostly from medium-firm tofu (56%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source11%
1.7 mg a serve, mostly from vegetable oil (63%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 3
Vitamin A4%
33 µg a serve, mostly from roma tomatoes (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Bún Đậu Hũ Xào (Lemongrass Tofu Rice Noodle Bowls)Vietnamese · 388 kcal · 22 g protein
Cà Ri Chay (Vietnamese Vegetable Curry)Vietnamese · 385 kcal · 8.8 g protein
Bo Kho (Vietnamese Lemongrass Beef Stew with Carrots)Vietnamese · 441 kcal · 45 g protein
Canh Chua Cá (Vietnamese Sweet and Sour Fish Soup)Vietnamese · 188 kcal · 15 g protein
Ga Xao Sa Ot (Vietnamese Lemongrass Chilli Chicken)Vietnamese · 392 kcal · 31 g protein
Pho Ga (Vietnamese Chicken Noodle Soup)Vietnamese · 401 kcal · 26 g protein
Recipe and video by RunAwayRice; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.