Messy pasta with tofu and seeds
From Philosophical Vegan Wiki
Difficulty: 1/5
Preparation and cooking time: 25 minutes
Servings: 4
Cost per serving: $1.20 (total cost: $4.80)
Cost per 2000 kcal: $7.45
| [Collapse]Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 322 (calories in whole recipe: 1288) | |||||
| Proteins | 37% | 20.8g | Protein: lysine | 34% | 0.7g |
| Protein: methionine | 29% | 0.3g | |||
| Protein: isoleucine | 38% | 0.7g | |||
| Carbohydrates | 38% | 50.5g | Fibers | 34% | 13.1g |
| Net carbs | n/a | 37.4g | |||
| Sugars | n/a | 1.8g | |||
| Fats | 11% | 7.4g | Omega-3 | 110% | 1.8g |
| Omega-6 | 9% | 1.7g | |||
| Saturated fats | n/a | 1.0g | |||
| Vitamin B1 | 428% | 5.1mg | Vitamin B2 | 394% | 5.1mg |
| Vitamin B3 | 204% | 32.8mg | Vitamin B5 | 20% | 1.0mg |
| Vitamin B6 | 400% | 5.2mg | Folate | 68% | 4.0μg |
| Vitamin A | 63% | 573.3μg | Vitamin C | 4% | 3.7mg |
| Vitamin E | 24% | 3.7mg | Vitamin K | 459% | 551.0μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 29% | 296.9mg | Copper | 67% | 0.6mg |
| Iron | 75% | 6.1mg | Magnesium | 49% | 198.8mg |
| Manganese | 126% | 2.9mg | Phosphorus | 58% | 406.1mg |
| Potassium | 14% | 682.5mg | Selenium | 127% | 69.9μg |
| Zinc | 40% | 4.4mg | Sodium to taste | ||
Ingredients:
- 500g whole-wheat pasta
- 5-7 cloves crushed garlic (depending how garlicky you want it to be)
- 2 cups frozen spinach OR 2 cups chopped kale
- 125g tofu, crumbled
- 2 tbsp chia seeds
- 1 tbsp flax seeds
- 4 tbsp nutritional yeast
- Salt to taste
- Black pepper
Instructions:
- In a medium pot, add the garlic, the tofu, the chia seeds, the flax seeds, and some salt and black pepper, with a little bit of water to steam until the garlic is cooked and a paste has formed--thanks to the binding agent of the chia seeds.
- Add the spinach/kale, and turn the heat to low, letting it steam for another 5-10 minutes, until the spinach/kale is cooked.
- Turn off the heat and mix in the nutritional yeast, stirring to coat and to thicken the sauce.
- In the meantime, bring water to a boil for the pasta. Add in the pasta and cook until al dente, then drain.
- Mix the pasta and the tofu sauce together, adjusting for seasoning.
Serving:
Serve the pasta in a plate. You can add sesame seeds--or any other seeds you like--on top for added flavor.
