Spain on a Fork > All Recipes > Main Dishes > Pan Seared Tofu Recipe with Yogurt & Spinach Sauce
All Recipes, Main Dishes / November 12, 2017

Pan Seared Tofu Recipe with Yogurt & Spinach Sauce

– Pan Seared Tofu Recipe with Yogurt & Spinach Sauce –

Say Tofu and half of the room will either laugh at you or start running away! What is it about Tofu that scares so many people away? I am not a vegan, but let me tell you, I absolutely love Tofu, it is such a great source of protein, it´s high in protein, low in fat and calories, and it has a great texture. I am not afraid to try new things, and back a couple of years ago when I first tried tofu, I fell in love with it. I have created a recipe that is a great introduction to this awesome protein. This pan seared tofu recipe with yogurt & spinach sauce is truly incredible, the combination of the two really make this recipe a perfect dish. The secret when working with tofu is to make sure you drain it well to remove all the excess liquid, and I always recommend you use firm tofu, it makes it a lot easier to work with. Watch the video below on how to make this pan seared tofu recipe with yogurt & spinach sauce or print out the recipe card below. Salud!

Watch the Video Below on How to Make this Pan Seared Tofu Recipe with Yogurt & Spinach Sauce

Pan Seared Tofu Recipe with Yogurt & Spinach Sauce

Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 2
Author Albert Bevia @ Spain on a Fork


  • 1 8 oz. piece of Firm Tofu
  • 2 Cups Tightly Packed Spinach
  • 2 Leaves Fresh Basil
  • 1 Clove of Garlic
  • 1 Cup Greek Yogurt
  • 3 Tbsp Extra Virgin Spanish Olive Oil
  • 1 Lemon
  • Dried Parsley
  • Sea Salt
  • Freshly Cracked Black Pepper


  1. Heat a non-stick frying pan with a medium heat, add 2 tablespoons of water, then add 2 cups of tightly packed bagged spinach, place a lid on top and steam for about 2 minutes, then remove the lid and turn off the heat, mix the spinach, and transfer to a sieve, using a wooden spoon push down on the spinach to remove all the excess liquid, transfer the spinach to a cutting board, add 2 fresh basil leafs on top of the spinach and finely mince everything together
  2. Finely mince 1 clove of garlic and add to a mortar, using a pestle, pound down on the garlic until you form a paste, then add 1 cup of Greek yogurt and the minced spinach mixture into the mortar, also add 1/2 teaspoon of fresh lemon juice, 1 tablespoon of extra virgin Spanish olive oil, season with sea salt and freshly cracked black pepper, mix everything together until well mixed, cover with seran wrap and add to the fridge
  3. Grab an 8 ounce piece of firm tofu, drain and pat dry with paper towels, cut into 2 evenly sized steaks that are about 1/2 inch thick, and season with sea salt, freshly cracked black pepper and dried parsley on both sides of each steak
  4. Heat a non-stick frying pan with a medium heat and add 2 tablespoons of extra virgin Spanish olive oil, once the oil get´s hot add the tofu steaks to the pan, cook each side between 2 1/2 -3 minutes, then transfer to a plate
  5. Spread the spinach and yogurt sauce into a plate and then add the tofu steaks on top of the sauce, garnish with fresh lemon slices and freshly chopped parsley
  6. Salud!

Recipe Notes

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  1. Leanne | Crumb Top Baking

    I don’t often cook tofu, but next time I do, I’ll have to keep this recipe in mind. The yogurt and spinach sauce sounds awesome!

    13 . Nov . 2017
    • Spain on a Fork

      Yeah the yogurt & spinach sauce gives the tofu a great flavor, thank you for your comment 🙂

      13 . Nov . 2017

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