Savory Garden Vegetarian Spaghetti
Indulge in a hearty and wholesome Savory Garden Vegetarian Spaghetti, a delightful twist on the classic Bolognese that celebrates the rich flavors of fresh vegetables and legumes. This dish is not only perfect for vegetarians but also for anyone looking to enjoy a delicious meat-free meal. With a rich tomato base infused with garlic, sweet grated carrots, colorful bell peppers, and earthy mushrooms, this pasta sauce delivers a burst of flavors that harmonize beautifully. The addition of brown lentils adds protein and texture, while the lightly sautéed tofu provides a satisfying protein boost. Finished off with a sprinkle of crunchy almonds and fresh herbs, this meal is as nutritious as it is delicious. Serve it with a side salad or steamed vegetables for a complete dining experience that the whole family will love.
N/A
Servings
400
Calories
18
Ingredients
Ingredients
Whole wheat spaghetti
16 ounces (Cook according to package instructions.)
Oil
1 tablespoon (For sautéing the vegetables.)
Garlic cloves
4 (Crushed.)
Onions
3 (Diced.)
Red pepper
1 (Chopped.)
Green pepper
1 (Chopped.)
Baby carrots
4 (Grated.)
Mushrooms
3 cups (Chopped.)
Medium tomatoes
8 (Chopped.)
Cooked brown lentils
2 cups (Prepared in advance.)
Tamari
1 teaspoon (For flavoring.)
Chopped parsley
3 tablespoons (Fresh.)
Dried oregano
1/2 teaspoon (Or 2 teaspoons of fresh oregano.)
Dried basil
1/4 teaspoon (Or 2 teaspoons of fresh basil.)
Tofu
1 cup (Cubed.)
Extra tamari
1 teaspoon (For sautéing tofu.)
Oil
2 teaspoons (For sautéing tofu.)
Almonds
3/4 cup (Chopped.)
Instructions
1
Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to package instructions until tender, about 10-15 minutes. Drain and set aside.
2
In a large non-stick skillet, heat 1 tablespoon of oil over medium heat. Add the crushed garlic and diced onions, sautéing for 3-4 minutes until the onions are translucent.
3
Add the chopped red and green peppers, grated baby carrots, and chopped mushrooms to the pan. Sauté for an additional 3-4 minutes until the vegetables begin to soften.
4
Stir in the chopped tomatoes, cooked brown lentils, 1 teaspoon of tamari, chopped parsley, oregano, and basil. Cook for about 5 minutes, allowing the flavors to meld and the sauce to heat through.
5
Meanwhile, in a separate non-stick skillet, lightly sprinkle the tofu cubes with 1 teaspoon of tamari. Heat 2 teaspoons of oil over medium heat and sauté the tofu until golden brown on all sides, about 5-7 minutes.
6
To serve, divide the spaghetti among 6 plates. Generously spoon the vegetable-lentil sauce over the pasta, then top with the sautéed tofu. Sprinkle the chopped almonds on top for added crunch.
7
Enjoy your savory dish alongside a fresh salad or steamed vegetables for a wholesome meal.
Nutrition Information
13g
Fat
60g
Carbs
15g
Protein
6.67g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Garden Vegetarian Spaghetti?
It is a hearty, meat-free twist on classic Bolognese that uses fresh vegetables, brown lentils, and tofu to create a rich, flavorful pasta dish.
Is this recipe suitable for vegans?
Yes, this recipe is plant-based and vegan-friendly, as it uses tofu and lentils for protein and avoids all animal products.
How many calories are in a serving of this spaghetti?
Each serving contains approximately 400 calories.
What are the main protein sources in this dish?
The primary protein sources are cooked brown lentils and cubed tofu, providing 15g of protein per serving.
How long should I cook the whole wheat spaghetti?
The spaghetti should be boiled in salted water for about 10-15 minutes until tender, according to the package instructions.
What vegetables are included in the garden sauce?
The sauce includes onions, garlic, red pepper, green pepper, grated baby carrots, mushrooms, and fresh tomatoes.
How is the tofu prepared for this recipe?
The tofu is cubed, seasoned with a teaspoon of tamari, and sautéed in oil for 5-7 minutes until golden brown on all sides.
Can I use fresh herbs instead of dried ones?
Yes, you can substitute the dried oregano and basil with 2 teaspoons of fresh oregano and 2 teaspoons of fresh basil.
What is the serving size for this recipe?
The recipe is designed to be divided into 6 servings.
How much fiber is in this meal?
This dish is high in fiber, providing 6.67g per serving.
What kind of lentils should I use?
The recipe calls for 2 cups of cooked brown lentils, which should be prepared in advance.
Is there a specific way to prepare the carrots?
Yes, 4 baby carrots should be grated before being added to the sauté pan.
What purpose do the almonds serve in this dish?
Chopped almonds are sprinkled on top before serving to add a pleasant crunch and extra nutrients.
How much tamari do I need in total?
You will need 2 teaspoons of tamari: 1 teaspoon for the vegetable sauce and 1 teaspoon for flavoring the tofu.
Can I substitute tamari with soy sauce?
Yes, soy sauce can be used as a substitute for tamari if you do not have a gluten-free requirement.
What kind of mushrooms are recommended?
The recipe specifies 3 cups of chopped mushrooms; common varieties like white button or cremini work well.
What should I serve as a side dish?
This meal pairs perfectly with a fresh side salad or steamed vegetables.
How many garlic cloves are used in the sauce?
The recipe calls for 4 crushed garlic cloves.
Is this recipe gluten-free?
No, it uses whole wheat spaghetti. To make it gluten-free, use a gluten-free pasta alternative and ensure your tamari is certified gluten-free.
How much fat is in one serving?
There are 13 grams of fat per serving.
How many onions do I need to dice?
The recipe requires 3 diced onions.
What is the total carbohydrate count?
There are 60g of carbohydrates per serving.
Do I need to peel the tomatoes?
The instructions only specify that the 8 medium tomatoes should be chopped, peeling is optional based on personal preference.
How long does it take to sauté the vegetables?
The onions and garlic take 3-4 minutes, and the peppers, carrots, and mushrooms take an additional 3-4 minutes.
Can I use green lentils instead of brown?
Yes, green lentils can be used as they have a similar texture and will hold their shape well in the sauce.
Is the sauce cooked separately from the pasta?
Yes, the pasta is boiled in a pot while the sauce and tofu are prepared in separate skillets.
What type of oil is used for sautéing?
You can use any standard cooking oil, such as olive oil or vegetable oil, for both the vegetable sauce and the tofu.
How much parsley is needed?
The recipe calls for 3 tablespoons of fresh chopped parsley.
Are the almonds roasted or raw?
The recipe simply calls for chopped almonds; you can use either raw or toasted depending on your preference.
Does this dish contain any added sugar?
No, this recipe does not contain any added sugars; the sweetness comes naturally from the tomatoes and carrots.