Tofu Pasta
My amazing tofu pasta recipe is a mouthwatering fusion of whole wheat pasta, protein-rich tofu, and a vibrant mix of fresh vegetables that takes me about 30 minutes to prepare! Your whole family will be licking their plates and savoring every scrumptious bite of this vegan and gluten-free pasta.
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
- My #1 Secret Tip for this tofu pasta recipe is don’t forget to press the tofu! This is super important, or the tofu water will seep out into the pasta sauce. It also helps to give the tofu a firm and chewy texture.
- Slice vegetables thinly: I always slice my vegetables nice and thin so they cook faster and evenly. It helps them stay tender while keeping their flavor fresh.
- Stir gently: I stir slowly and carefully so the tofu stays in small crumbles instead of getting mashed. This keeps the texture light and tasty in the pasta.
- Choose the right tofu: I use firm or extra firm tofu because it keeps its shape while cooking. It adds that meaty texture that makes the dish hearty and satisfying.
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