Spinach and parsley mac and cheese

Difficulty: 2/5

Preparation and cooking time: 35 minutes

Servings: 4

Cost per serving: $1.85 (total cost: $7.40)

Cost per 2000 kcal: $9.11

Nutrition facts per serving
CALORIES PER SERVING (kcal): 406         (calories in whole recipe: 1624)
Proteins	57%	32.2g	Protein: lysine	62%	1.2g
			Protein: methionine	40%	0.4g
			Protein: isoleucine	63%	1.1g
Carbohydrates	42%	55.2g	Fibers	39%	14.9g
			Net carbs	n/a	40.3g
			Sugars	n/a	3.4g
Fats	16%	10.5g	Omega-3	48%	0.8g
			Omega-6	21%	3.6g
			Saturated fats	n/a	1.7g
Vitamin B1	592%	7.1mg	Vitamin B2	553%	7.2mg
Vitamin B3	275%	44.0mg	Vitamin B5	27%	1.4mg
Vitamin B6	551%	7.2mg	Folate	87%	351.1μg
Vitamin A	68%	619.2μg	Vitamin C	10%	9.1mg
Vitamin E	27%	4.1mg	Vitamin K	495%	594.9μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	39%	390.4mg	Copper	88%	0.8mg
Iron	97%	7.8mg	Magnesium	56%	227.6mg
Manganese	144%	3.3mg	Phosphorus	75%	531.5mg
Potassium	21%	1020.1mg	Selenium	141%	77.9μg
Zinc	52%	5.8mg	Sodium to taste

Ingredients:

FOR THE SAUCE

• 250g tofu
• 2 tbsp miso paste
• 5 tbsp nutritional yeast
• 3 garlic cloves OR 2 tsp garlic powder
• 1 1/2 cup soy milk
• 2 tsp paprika
• 1/2 tsp cayenne pepper (optional)
• Black pepper to taste
• Salt to taste
• Whole wheat flour as needed to thicken sauce (from none to about 2 tbsp)

FOR THE SPINACH-PARSLEY PESTO

• 2 cups frozen, thawed spinach
• 1/4 cup fresh parsley
• 1 cup soy milk

FOR THE PASTA

• 500g whole wheat short pasta of your choice (penne, fusilli, macaroni, etc.)
• Nutritional yeast

Instructions:

• In a food processor, put all of the ingredients for the sauce except the flour, and process until smooth. Set aside.
• In a food processor, put all of the ingredients for the spinach-parsley pesto, and process until evenly mixed. Set aside.
• Bring water to a boil and cook the pasta according to the instructions on the package. Drain and set aside.
• In a pot, bring the sauce mixture to a boil. Whisk in the spinach-parsley pesto mixture. Bring to a boil again, and reduce to a simmer. If your sauce is too thin, whisk in 1 tbsp of the whole-wheat flour at a time until you achieve a thick, creamy consistency. Simmer for 5 minutes, then take off the stove.
• Slowly incorporate your cooked pasta to your sauce to make sure every piece of pasta is fully coated in sauce.

Serving:

Scoop a generous serving of the mac and cheese in a bowl. Finish with a sprinkle of nutritional yeast or a pinch of cayenne pepper for a kick. Squeeze a lemon wedge for added acidity.