Pasta with Tofu and Veggies -High Protein & Heart Healthy
Prep time 15 minutes | Total Time 30 minutes
This delicious meatless pasta recipe combines hearty whole grain pasta with protein-rich tofu for an recipe easy vegan meal idea that can be whipped up in about 20 minutes making it a perfect quick and healthy vegan dinner for any weeknight.
This simple protein rich pasta can be made in batches and eaten throughout the week making it a great vegan meal prep. It is also a great source of vitamin b12 due to the nutritional yeast and is one of my husband’s favorites, it is filling, comforting and delicious. Enjoy!
Ingredients
8 ounces of pasta
1 to 2 heads of broccoli or other vegetables
1 tablespoon oil - I use Avocado oil because it has a high smoke point - you can replace this with vegetable broth to make it oil free
1 to 2 cloves of garlic
1 block of extra firm tofu - see notes and adjustments
1 to 2 tablespoons of Bragg's Liquid Aminos or soy sauce
1 to 2 tablespoons of nutritional yeast
1 can of diced tomatoes - 14 ounces
Optional - spices- basil, oregano Instructions:
Instructions
1. Boil pasta according to directions. I like to use bowtie pasta for this recipe
2. Heat oil over medium heat for about a minute
3. Add in garlic and sauté just until fragrant, about 30 seconds to one minute.
4. Crumble tofu into garlic/oil mixture and toss well to coat it.
5. Saute the tofu mixture for about 5 minutes stirring frequently.
6. Sprinkle the tofu with 1-2 tablespoons of nutritional yeast and toss it to coat it well.
7. Add about 1 to 2 tablespoons of Bragg's Liquid Aminos, tamari, or soy sauce to your tofu and toss well to coat.
8. Add in your broccoli and one 14 ounce can of tomatoes and stir well.
9. Cover and let the mixture cook/steam over medium low heat until the broccoli is tender and tomatoes have cooked down a bit, about 5-8 minutes.
10. Drain the pasta and put broccoli, tofu, tomato mixture over pasta and stir well
Sprinkle with your favorite or my homemade vegan Parmesan cheese and enjoy!
Notes and Adjustments!
Short on time? Use frozen veggies! Get creative- use any veggies you like! I also like to add cauliflower and or zucchini, corn, and peppers for a southwestern style pasta.
I like to freeze my tofu before I use it. I freeze it then thaw it in the refrigerator, it gives it a better texture for this dish and helps it to absorb the flavors.
