Pasta, Tofu, and Steamed Veggies

Quick Easy Tofu Pasta Recipe for Hungry People

Pasta, fried tofu and veggies combo, delicious with a variety of sauces, like pesto, tomato sauce, or fresh herbs, lemon & olive oil.

Total Prep And Cook Time: 30 Minutes

6 Servings

Nutrition Data Per Serving, 182g: 300 cal, 44g carb, 6g fat, 72mg sodium, 4g fiber, 12g protein, low Saturated Fat & Cholesterol, good source Vit A, C, Manganese and Selenium. Estimated glycemic load 28

Printable Recipe: Click the print button in your browser to print JUST the recipe

Ingredients:

• 1 lb extra firm tofu
• Braggs liquid aminos
• Optional: fresh or powdered garlic and onion
• 1 lb pasta, penne or rotini
• 4 medium carrots
• 2 stalks broccoli
• 1 cup fresh green beans, pepper, or celery
• 2 - 4 Tbsp olive oil
• Optional: tomato sauce or pesto
• Optional: Fresh or dried basil and oregano
• Optional: Fresh ground pepper, dried ginger, cumin, cayenne or black pepper (add to the marinade)

Directions:

1. Put a large pot of salted water on to boil
2. Slice the tofu in 1/2 X 1" pieces
3. Place in a bowl, sprinkle with braggs, and shake or stir
4. Let tofu sit for a few minutes
5. Heat the oil on medium/high in a heavy non stick or well cured cast iron pan
6. Optional: add 1 Tbsp minced garlic or half an onion, chopped, to the oil
7. Add the tofu, fry 5 minutes each side, turning with a spatula (that's the fun part)
8. Prep the veggies and place in a steamer basket over boiling water
9. Cover & steam for 5 - 10 minutes, until just tender
10. Add the pasta to the boiling water, bring back to boil, stirring, reduce heat, cover and simmer 7 minutes, or until al dente
11. Drain the pasta, add a little olive oil, sauce or pesto if you want, and/or fresh or dried herbs like basil, oregano, marjoram, thyme
12. Add the veggies & tofu, and mix gently
13. Serve hot sprinkled with parmesan or mozarella cheese, or fresh basil

Cooking Tips

For a lower calorie, lower GI version, omit the olive oil, and skimp on the sauce. Double the veggies and half the tofu and pasta. Switch to 100% soba noodles. Skip the parmesan cheese. Add some digestive spices like pepper, cayenne, cumin, mustard or ginger to the marinade.

Vary the sauces, veggies and pasta, add parmesan cheese or grated mozarella on the side if you like, and you can serve this for several meatless meals a week.

This tofu pasta recipe is high protein and high calorie, an ideal dish for active metabolisms, athletic people, and growing children or teens.

Comments & Questions:

"I made this today...it's super yummy! The only thing I did different is that I used cilantro instead of parsley. I think it worked really well. Thanks for the great recipe!" :) Tami C.

Your comments & questions help improve our recipes, so don't be shy! Contact Us

         

More Easy Tofu Recipes

Baked Tofu Tofu Burgers Tofu Quiche Tofu Scramble Tofu Sloppy Joes Tofu Stir Fry With Bak Choy Back To Recipes Index Privacy Policy, Disclaimer Contact Us