Tofu Pasta
This amazing tofu pasta recipe is a mouthwatering fusion of whole wheat pasta, protein-rich tofu, and a vibrant mix of fresh vegetables that is ready in just about 30 minutes! Whip it up quickly and savor every scrumptious bite of this perfect pasta delight! Vegan and easily made gluten free too!
Servings: 4
Calories: 335kcal
Ingredients
- 8 oz whole wheat pasta
- 8 oz firm tofu
- 1 tbsp olive oil
- ½ red onion thinly sliced
- 2 cloves garlic minced
- ½ zucchini thinly sliced
- ½ red bell pepper finely diced
- 2 tbsp tomato paste
- 1 tsp salt
- ½ tsp pepper
- 1 tsp dried oregano
- ¼ tsp Italian seasoning blend or mixed herbs
- ¼ tsp crushed red pepper flakes
- ½ cup baby spinach
- 28 oz diced canned tomatoes
- ¼ cup vegetable stock
Optional toppings:
Instructions
- Cook the pasta as directed on the packaging, drain and set aside.
- Remove the tofu from the packaging and press between kitchen paper towels (and place a heavy object on top of the tofu) to remove excess water.
- Using your hands crumble the tofu into small pieces, set aside.
- Sauté the oil and onion in a large skillet over medium heat for 2-3 minutes.
- Add the garlic, zucchini and bell peppers. Continue to sauté until the vegetables are cooked, approximately 4-5 minutes.
- Stir through the tomato paste, salt, pepper, dried herbs and red pepper flakes. Stir to combine.
- Next, add the crumbled tofu and stir through the cooked vegetables.
- Add the baby spinach, canned tomatoes and the vegetable stock.
- Bring to a boil, reduce heat and simmer for 2-3 minutes, gently stirring.
- Adjust seasoning to taste and toss through the cooked pasta.
- Serve topped with fresh basil and parmesan cheese if desired.
Notes
- Use any type of pasta that you like; spaghetti, fettuccini, rotini, or even gluten-free pasta.
- Thinly slice the vegetables to help speed up the cooking process.
- Add whatever vegetables you have on hand such as mushrooms, eggplant, carrots, or even kale.
- Be gentle when stirring so as to not completely mash up the tofu.
- Season to taste. Add more dried chili flakes if you prefer a little more heat in your pasta sauce.
- Fresh herbs like oregano and thyme can be added to add additional flavors.
- Leftover tofu pasta can be stored in an airtight container in the fridge for up to 5 days.
- Nutrition information does not include parmesan cheese as a topping.
Nutrition
Calories: 335kcal | Carbohydrates: 58g | Protein: 16g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 1000mg | Potassium: 728mg | Fiber: 4g | Sugar: 8g