⏱ 45 min total

Tofu in Roasted Red Pepper Sauce

Name: Tofu in Roasted Red Pepper Sauce
Prep time: 5 min
Cook time: 40 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¾ medium Red bell pepper; ¼ pepper Red chili pepper; ¾ medium whole Tomatoes; 1 cloves, minced Garlic; 1 tbsp Olive oil; ¼ tbsp Coriander seed; ¼ medium Onion; ¼ tbsp Ginger root; ¼ cup Coconut milk; ¼ dash Salt; 4 oz Tofu; ¼ tbsp Fenugreek seed; ½ tbsp Cilantro

Per 1 serving · 413 g · 13 ingredients

Calories

412

21%
of a 2,000 cal day

Protein
16g
14% of calories
Carbs
20g
18% of calories
Fat
33g
68% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Tofu in Roasted Red Pepper Sauce (413 g) has 412 calories, with 16 g of protein, 20 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (31% DV), Vitamin A (21% DV) and Vitamin C (164% DV). Keep an eye on saturated fat, which provides 66% of the daily value.

Per 100 g

100cal

low energy density

Protein per 100 cal

3.8g

Net carbs

14g

carbs minus fiber

Fiber

5.4g

8.6 g sugar

High in

20%+ of the daily value

Protein31%
Vitamin A21%
Vitamin C164%
Vitamin E26%
Vitamin B641%
Folate (B9)23%

Good source of

10–19% of the daily value

Dietary fiber19%
Vitamin K19%
Thiamine10%
Riboflavin (B2)10%
Niacin15%
Potassium17%

Watch

20%+ of the daily value

Saturated fat66%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 40 min

1
Preheat the oven to 375°F.
2
Cut the red bell peppers into large pieces, chop the tomatoes, and mince the garlic.
3
Place the bell peppers, whole cayenne pepper, chopped tomatoes, and garlic in a large casserole dish. Drizzle with half of the olive oil and roast for about 20 minutes.
4
While the vegetables are roasting, dice the onion, cube the tofu, and peel and mince the ginger.
5
Heat the remaining olive oil in a sauté pan over medium heat. Add the coriander seeds and cook until they sizzle, then add the onion and sauté for 6-7 minutes, stirring occasionally. Add the ginger to the sautéed onions and mix well.
6
Allow the mixture to cool slightly, then place the onions in a blender with the roasted vegetables and coconut milk. Blend until smooth.
7
Transfer the purée back to a pot. Add salt, tofu, and half of the fenugreek seeds. Simmer on medium-low heat for 10 minutes.
8
Serve in a bowl and garnish with the remaining fenugreek seeds and chopped cilantro.

Vitamins & minerals

Amounts for 1 serving (413 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	186 μg	21%
Vitamin C	147 mg	164%
Vitamin D	0 μg	0%
Vitamin E	4 mg	26%
Vitamin K	23 μg	19%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.1 mg	10%
Niacin	2 mg	15%
Vitamin B6	1 mg	41%
Folate (B9)	92 μg	23%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	21%
Choline	20 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	252 mg	25%
Iron	6 mg	75%
Potassium	816 mg	17%
Magnesium	123 mg	29%
Phosphorus	285 mg	41%
Zinc	2 mg	20%
Copper	0.4 mg	46%
Manganese	2 mg	75%
Selenium	16 μg	29%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	115 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1,944 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	2,374 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	15 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 412 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

78min
Walking (3.5 mph)
49min
Cycling (moderate)
34min
Running (6 mph)
58min
Swimming laps

Common questions

How many calories are in Tofu in Roasted Red Pepper Sauce?

One serving of Tofu in Roasted Red Pepper Sauce (1 serving) has 412 calories, which works out to 100 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Tofu in Roasted Red Pepper Sauce high in protein?

It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Tofu in Roasted Red Pepper Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tofu in Roasted Red Pepper Sauce?

69 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Tofu in Roasted Red Pepper Sauce?

8.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (413 g)

Calories412

% Daily Value*

Total fat 33g	42%
Saturated fat 13g	66%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 69mg	3%
Total carbohydrate 20g	7%
Dietary fiber 5.4g	19%
Total sugars 8.6g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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