Vibrant Spinach Tofu Pasta Medley
This Vibrant Spinach Tofu Pasta Medley is a delightful and nutritious dish that strikes a perfect balance between flavor and health. Loaded with fresh spinach, protein-packed tofu, and your choice of pasta, it makes for an ideal light lunch or dinner. The dish is cooked entirely on the stovetop, making it a convenient option for those without an oven. The combination of sautéed garlic and onions adds a rich depth of flavor, while a touch of red pepper powder brings a pleasant hint of heat. Enjoy it hot for a comforting meal or serve it cold as a refreshing salad – it’s delicious either way!
3
Servings
150
Calories
8
Ingredients
Ingredients
Fresh Spinach
2 cups (washed and cleaned)
Pasta
3 ounces (any shape, cooked until almost done)
Firm Tofu
3 ounces (cubed)
Large Onion
1 (chopped)
Garlic Cloves
3 (chopped)
Cooking Oil
1 tablespoon (for sautéing)
Red Pepper Powder
to taste (for seasoning)
Salt
to taste (for seasoning)
Instructions
1
In a pot, boil water and cook the pasta according to the package directions, but remove it from heat when it is just shy of being fully cooked. Drain and set aside.
2
While the pasta cooks, clean and wash the fresh spinach, then steam it with a little water in the microwave for about 4 minutes until wilted.
3
After steaming, transfer the spinach and its water to a blender and blend until smooth, creating a slightly watery spinach paste.
4
In a large non-stick skillet, heat the oil over medium heat. Once hot, add the chopped garlic and sauté until fragrant and lightly browned.
5
Add the chopped onion to the skillet and continue to stir-fry until the onions become translucent and begin to brown.
6
Gently add the cubed tofu to the skillet, stirring occasionally, and cook until the tofu turns golden on the outside.
7
Sprinkle in the red pepper powder to taste and stir well. Immediately add the spinach paste, mixing thoroughly.
8
Allow the mixture to simmer for a few minutes while occasionally stirring, letting the flavors meld. Adjust salt to taste.
9
As the spinach paste thickens, add the semi-cooked pasta to the skillet and combine. If needed, add a little extra water to create a creamy consistency.
10
Once the pasta is fully cooked and flavors are well combined, remove from heat. This dish can be served hot or cold, based on your preference.
11
Enjoy the pasta medley on its own or paired with a light salad!
Nutrition Information
20
Carbs
8.3
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Vibrant Spinach Tofu Pasta Medley?
It is a nutritious dish that balances fresh spinach, protein-packed tofu, and pasta, suitable for a light lunch or dinner.
How many calories are in one serving of this recipe?
There are approximately 150 calories per serving.
Is this recipe suitable for vegetarians?
Yes, the recipe is vegetarian and uses tofu as its primary protein source.
How many servings does this recipe make?
This recipe is designed to yield 3 servings.
What type of tofu is recommended?
The recipe calls for firm tofu, which should be cubed before cooking.
What kind of pasta should I use?
You can use 3 ounces of any pasta shape you prefer.
How do I prepare the spinach for the sauce?
Wash the spinach, steam it in the microwave for 4 minutes with a little water, and then blend it into a smooth paste.
Does this recipe require an oven?
No, this is a stovetop recipe and does not require an oven.
How much protein is in each serving?
Each serving contains 8.3 grams of protein.
What is the carbohydrate content per serving?
There are 20 grams of carbohydrates per serving.
How much fresh spinach is needed?
The recipe requires 2 cups of fresh spinach.
How long should I steam the spinach?
Steam the spinach in the microwave for approximately 4 minutes until it is wilted.
What are the primary aromatics used in this dish?
The dish uses 3 cloves of chopped garlic and one large chopped onion.
Can this dish be served cold?
Yes, it can be served hot as a comforting meal or cold as a refreshing salad.
Is this recipe considered healthy?
Yes, it is described as a nutritious dish with a perfect balance between flavor and health.
How much pasta do I need to prepare?
You need 3 ounces of pasta for the entire recipe.
How should the tofu be cooked?
The cubed tofu should be gently added to the skillet and cooked until it turns golden on the outside.
What adds a hint of heat to the recipe?
Red pepper powder is added to taste to provide a pleasant hint of heat.
When should I remove the pasta from the boiling water?
Remove the pasta from the heat when it is just shy of being fully cooked.
How much oil is required for sautéing?
The recipe uses 1 tablespoon of cooking oil.
At what point should I add salt?
Salt should be adjusted to taste while the spinach paste is simmering in the skillet.
Do I need a blender for this recipe?
Yes, a blender is used to process the steamed spinach into a watery spinach paste.
How many total ingredients are used in this recipe?
There are 8 ingredients: fresh spinach, pasta, firm tofu, onion, garlic, oil, red pepper powder, and salt.
How do I prepare the onion?
The large onion should be chopped and sautéed until it becomes translucent and begins to brown.
Is this a quick recipe to make?
Yes, it is tagged as a quick meal and a one-dish stovetop recipe.
Can I add extra water to the sauce?
Yes, you can add a little extra water when combining the pasta to create a creamy consistency if needed.
What is the preparation for the garlic?
The 3 garlic cloves should be chopped and sautéed until fragrant and lightly browned.
What are the main tags for this recipe?
Tags include spinach pasta, tofu, one dish meal, healthy lunch, and vegetarian.
How should I finish cooking the pasta?
The semi-cooked pasta finishes cooking in the skillet with the spinach paste and tofu mixture.
What can I serve with this dish?
It can be enjoyed on its own or paired with a light salad.