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Tofu Tomato Pasta With Vegetables

Tofu Tomato Pasta with Vegetables: Your 30-Minute Healthy Fix

This Tofu Tomato Pasta with Vegetables is a quick and nutritious meal, ready in just 30 minutes, packed with fiber and plant-based protein.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 oz Pasta Choose your favorite type; gluten-free option available.
For the Tofu
  • 350 g Firm or Extra Firm Tofu Well-pressed for best texture.
For the Sauce
  • 2 Tbsp Olive Oil Essential for sautéing.
  • 2 cloves Garlic Minced, substitute with garlic oil if desired.
  • 3 cups Tomato Sauce Use homemade or store-bought.
  • 1 tsp Smoked Paprika Can swap with regular paprika.
  • 0.5 tsp Chili Powder Adjust to taste.
For the Veggies
  • 1 large Bell Pepper Chopped, can be swapped with zucchini or mushrooms.
  • 2 cups Spinach Kale or Swiss chard can be used instead.
  • 0.25 cups Parsley Chopped, optional for garnish.
For Seasoning
  • Salt To taste.
  • Pepper To taste.
Optional Garnish
  • Fresh Basil Optional topping.
  • Parmesan Optional topping.

Equipment

  • Large Pot
  • Large Skillet
  • Colander

Method
 

Step-by-Step Instructions
  1. Start by bringing a large pot of salted water to a boil. Add your favorite pasta and cook according to package instructions, usually around 8-12 minutes, until al dente. Drain and set aside.
  2. While the pasta is boiling, drain and press the tofu to remove excess moisture. Crumble into small pieces.
  3. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add minced garlic and sauté for about 2 minutes until fragrant.
  4. Add chopped bell pepper (or your choice of veggies) to the skillet. Sauté for about 5 minutes until tender.
  5. Stir in the crumbled tofu, smoked paprika, chili powder, salt, and pepper. Cook for an additional 5 minutes.
  6. Add spinach, tomato sauce, and chopped parsley. Stir well and let simmer for another 5 minutes.
  7. Add the drained pasta to the skillet and toss everything together. Add reserved pasta water to achieve desired consistency.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 50gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 400mgPotassium: 600mgFiber: 7gSugar: 5gVitamin A: 700IUVitamin C: 80mgCalcium: 150mgIron: 3mg

Notes

Leftovers can be stored in an airtight container for up to 4-5 days. Reheat gently.

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