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Quick Sautéed Tofu & Broccoli Pasta

Quick Sautéed Tofu & Broccoli Pasta

Ingredients (Serves 2)

Whole Wheat Pasta100 g
Firm Tofu150 g
Broccoli100 g
Cherry Tomatoes75 g
Garlic2 cloves
Olive Oil15 ml
Soya Sauce5 ml
Nutritional Yeast10 g
Fresh Basil5 leaves
Salt0.5 tsp
Black Pepper0.3 tsp

Instructions

1
Step 1: Bring a large pot of salted water to a rolling boil. Add whole wheat pasta and cook according to package directions until al dente (about 8-10 minutes). Before draining, reserve 120ml of the pasta cooking water.
2
Step 2: While pasta cooks, press excess water from tofu and cut into 1.5 cm cubes. Chop broccoli into small florets, halve cherry tomatoes, and mince garlic.
3
Step 3: In a large skillet or deep pan, heat olive oil over medium-high heat. Add minced garlic and cook for 30 seconds until fragrant. Add tofu cubes and sauté for 5-7 minutes, turning occasionally, until golden brown. Add soya sauce during the last minute of cooking.
4
Step 4: Add broccoli florets to the skillet with the tofu and sauté for 3-4 minutes until vibrant green and slightly tender-crisp. Add cherry tomatoes and cook for another 1-2 minutes until they just begin to soften.
5
Step 5: Drain the pasta and add it directly to the skillet with the tofu and vegetables. Add nutritional yeast, fresh basil, salt, black pepper, and half of the reserved pasta water (60ml). Toss everything together, adding more pasta water as needed to create a light sauce that coats the pasta.
6
Step 6: Serve hot, garnished with extra fresh basil if desired.
Quick Sautéed Tofu & Broccoli Pasta
Featured Recipe
Dinner
15 min
Medium
High Protein
Quick Meal
High Protein

Quick Sautéed Tofu & Broccoli Pasta

A fast and flavorful Italian-inspired pasta dish featuring sautéed tofu and broccoli, tossed with whole wheat pasta in a light sauce, enhanced by nutritional yeast for a cheesy, dairy-free finish.

15 min
2 servings
MEDIUM
Dinner
15 min
Medium
High Protein
Nutrition Facts
630
Calories
52g
Protein
55g
Carbs
25g
Fat
🎉
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Ingredients

Servings:
2
Main Ingredients2
  • Whole Wheat Pasta100 g
  • Firm Tofu150 g
Vegetables & Herbs3
  • Broccoli100 g
  • Cherry Tomatoes75 g
  • Garlic2 cloves
Pantry Staples3
  • Olive Oil15 ml
  • Salt0.5 tsp
  • Black Pepper0.3 tsp
Additional Items3
  • Soya Sauce5 ml
  • Nutritional Yeast10 g
  • Fresh Basil5 leaves

Instructions

  1. 1
    Step 1

    Step 1: Bring a large pot of salted water to a rolling boil. Add whole wheat pasta and cook according to package directions until al dente (about 8-10 minutes). Before draining, reserve 120ml of the pasta cooking water.

  2. 2
    Step 2

    Step 2: While pasta cooks, press excess water from tofu and cut into 1.5 cm cubes. Chop broccoli into small florets, halve cherry tomatoes, and mince garlic.

  3. 3
    Step 3

    Step 3: In a large skillet or deep pan, heat olive oil over medium-high heat. Add minced garlic and cook for 30 seconds until fragrant. Add tofu cubes and sauté for 5-7 minutes, turning occasionally, until golden brown. Add soya sauce during the last minute of cooking.

  4. 4
    Step 4

    Step 4: Add broccoli florets to the skillet with the tofu and sauté for 3-4 minutes until vibrant green and slightly tender-crisp. Add cherry tomatoes and cook for another 1-2 minutes until they just begin to soften.

  5. 5
    Step 5

    Step 5: Drain the pasta and add it directly to the skillet with the tofu and vegetables. Add nutritional yeast, fresh basil, salt, black pepper, and half of the reserved pasta water (60ml). Toss everything together, adding more pasta water as needed to create a light sauce that coats the pasta.

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