Tofu, Spinach & Tomato Wholewheat Penne
Lunch · Italian · Ready in 22 min · Serves 2
Golden tofu cubes folded through wholewheat penne in a garlicky tomato sauce with spinach. A plant-based pasta lunch that clears 40g of protein.
Per serving
- Calories
- 606
- Protein
- 40 g
- Carbs
- 62 g
- Fat
- 22 g
- Fibre
- 13 g
Vitamins and minerals, % of a day’s needs
- Iron60%
- Vitamin D0%
- B120%
- Zinc43%
- Magnesium61%
- Omega-331%
- Folate41%
- Potassium30%
- Vitamin C71%
- Riboflavin19%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 300 g Firm tofu
- 100 g Whole wheat penne
- 400 g Canned tomatoes
- 150 g Fresh spinach
- 15 g Garlic, sliced
- 30 g Tomato paste
- 1 tbsp Olive oil
- 1 tsp Chilli flakes
- 15 g Fresh parsley, chopped
- 1 tsp Salt
Method
- 1
Bring a large pan of salted water to the boil over high heat and cook the 100g of whole wheat penne for 10 minutes, until tender with a little bite left in the middle.
- 2
Pat the 300g of firm tofu dry, cut it into 2cm cubes and cook them in 1 tbsp olive oil in a frying pan over medium-high heat for 6 minutes, turning twice, until three faces are golden.
- 3
Stir in the 15g of sliced garlic, 30g tomato paste and 1 tsp chilli flakes and cook over medium heat for 1 minute, until the garlic smells sweet rather than raw.
- 4
Pour in the 400g of canned tomatoes with 1 tsp salt and simmer over medium-low heat for 5 minutes, until the sauce thickly coats the back of a spoon.
- 5
Stir the 150g of fresh spinach through until it wilts, about 1 minute, then drain the penne, fold it in and finish with the 15g of chopped parsley.
