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Hearty Mediterranean Lentil & Tofu Pasta

Hearty Mediterranean Lentil & Tofu Pasta

Ingredients (Serves 4)

Pasta175 g
Brown Lentils25 g
Firm Tofu150 g
Aubergine100 g
Courgette100 g
Canned Chopped Tomatoes200 g
Tomato Paste25 g
Onion50 g
Celery25 g
Garlic5 g
Olive Oil18.8 ml
Vegetable Broth50 ml
Fresh Basil1 tbsp
Dried Oregano0.3 tsp
Salt0.3 tsp
Black Pepper0.1 tsp

Instructions

1
Step 1: Bring a large pot of salted water to a boil for the pasta. While waiting, dice the onion, celery, aubergine, and courgette. Mince the garlic. Crumble the firm tofu into small pieces, resembling ground meat.
2
Step 2: Heat olive oil in a large deep pan or Dutch oven over medium-high heat. Add diced onion, celery, and minced garlic. Sauté for 5 minutes until softened and fragrant.
3
Step 3: Add diced aubergine and courgette to the pan. Cook for another 5 minutes, stirring occasionally, until vegetables begin to soften.
4
Step 4: Stir in the brown lentils, crumbled tofu, canned chopped tomatoes, tomato paste, vegetable broth, dried oregano, salt, and black pepper. Bring to a simmer, then reduce heat to medium-low, cover, and let simmer for 6 minutes, stirring occasionally. (Start cooking pasta now, according to package directions, typically 10-12 minutes for al dente).
5
Step 5: Once the pasta is cooked, drain it. Stir the fresh basil into the lentil and tofu sauce. Serve the sauce immediately over the hot pasta.
Hearty Mediterranean Lentil & Tofu Pasta
Featured Recipe
Dinner
26 min
Medium
High Protein
Quick Meal
High Protein

Hearty Mediterranean Lentil & Tofu Pasta

A robust and flavorful vegetarian pasta dish featuring a rich sauce made with brown lentils, crumbled firm tofu, and an abundance of seasonal vegetables like aubergine, courgette, onion, celery, and tomatoes, all simmered with herbs and served over pasta.

26 min
4 servings
MEDIUM
Dinner
26 min
Medium
High Protein
Nutrition Facts
1106
Calories
49g
Protein
170g
Carbs
24g
Fat
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Ingredients

Servings:
4
Main Ingredients2
  • Pasta175 g
  • Firm Tofu150 g
Vegetables & Herbs4
  • Canned Chopped Tomatoes200 g
  • Tomato Paste25 g
  • Onion50 g
  • Garlic5 g
Pantry Staples4
  • Olive Oil18.8 ml
  • Dried Oregano0.3 tsp
  • Salt0.3 tsp
  • Black Pepper0.1 tsp
Additional Items6
  • Brown Lentils25 g
  • Aubergine100 g
  • Courgette100 g
  • Celery25 g
  • Vegetable Broth50 ml
  • Fresh Basil1 tbsp

Instructions

  1. 1
    Step 1

    Step 1: Bring a large pot of salted water to a boil for the pasta. While waiting, dice the onion, celery, aubergine, and courgette. Mince the garlic. Crumble the firm tofu into small pieces, resembling ground meat.

  2. 2
    Step 2

    Step 2: Heat olive oil in a large deep pan or Dutch oven over medium-high heat. Add diced onion, celery, and minced garlic. Sauté for 5 minutes until softened and fragrant.

  3. 3
    Step 3

    Step 3: Add diced aubergine and courgette to the pan. Cook for another 5 minutes, stirring occasionally, until vegetables begin to soften.

  4. 4
    Step 4

    Step 4: Stir in the brown lentils, crumbled tofu, canned chopped tomatoes, tomato paste, vegetable broth, dried oregano, salt, and black pepper. Bring to a simmer, then reduce heat to medium-low, cover, and let simmer for 6 minutes, stirring occasionally. (Start cooking pasta now, according to package directions, typically 10-12 minutes for al dente).

  5. 5
    Step 5

    Step 5: Once the pasta is cooked, drain it. Stir the fresh basil into the lentil and tofu sauce. Serve the sauce immediately over the hot pasta.

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