July 31, 2024
Food, Nutrition, Savoury

Vegetable Pasta & Seasoned Tofu

This Vegetable Pasta & Seasoned Tofu is a wholesome and flavourful dish that makes for a satiating meal. Courgettes and squash are low in calories yet high in essential vitamins and minerals like vitamin A, which supports eye health, and potassium, which helps regulate blood pressure.

Mushrooms add a rich flavour and are an excellent source of antioxidants like selenium, which supports immune function and protects cells from damage. They also provide important B vitamins that help with energy metabolism.

The seasoned tofu not only boosts the protein content of this dish but also offers all nine essential amino acids, making it a complete protein source. Tofu has been shown to support heart health and reduce inflammation.

Combining these vibrant vegetables and tofu with pasta ensures a balanced meal with plenty of fibre to support digestive health. The variety of textures and flavours in this dish will delight your taste buds while providing essential nutrients for overall well-being.

If you’re looking to learn more about how the foods you eat can support your gut health, my free Gut 360 Masterclass is a great place to start, covering the key nutrition and lifestyle factors that can help you feel your best.

Vegetable Pasta & Seasoned Tofu Recipe

Ingredients

1 container extra firm tofu
1 container of sliced mushrooms
1 courgette
2 squash
2 large sweet potatoes, peeled & cut
1 box brown rice/wholewheat pasta
Extra virgin olive oil
Garlic infused olive oil

Sauce

Goat’s cheese (optional)
Drizzle of extra virgin olive oil
Basil, ground rosemary, ground thyme to taste
Salt and pepper to taste

Method

Preheat oven to 200 C. Line 2 baking sheets with parchment paper and a drizzle of olive oil
Peel then cut sweet potatoes into bite sized pieces and spread across one of the baking sheets
Drizzle olive oil and season with salt and pepper. Cook in oven for about 25-30 minutes, mixing halfway through
Repeat step 2 for the courgette and squash, cooking for about 20 minutes
While sweet potatoes and squash cook, follows the package directions to make the pasta/rice.
Cut tofu into cubes and add to a skillet. Drizzle olive oil on top, season with salt and pepper. Cook on medium heat for 6-8 minutes, mixing occasionally
Add mushrooms to a skillet and season with olive oil, salt and pepper. Cool for 5-10 minutes, mixing occasionally.
Add ingredients to a plate then toss with olive oil, goat cheese if using, basil, ground rosemary, thyme, salt and pepper. Enjoy!