Tofu and Spinach Pasta Topping Recipe
Description:
If you’re looking for a light, protein-rich topping to elevate your pasta dishes, this Tofu and Spinach Pasta Topping is a delicious and quick option. With the blend of creamy tofu, fresh spinach, and sun-dried tomatoes, it’s perfect for a simple meal that’s both nourishing and flavorful. This recipe yields enough to serve four people, and you can easily adjust the portion sizes based on your needs. Plus, if you prefer, you can save the spinach to use as a salad base instead of incorporating it into the dish.
Ingredients:
| Ingredient Quantity | Ingredient Name |
|---|---|
| 6 oz | Pasta (your choice of type) |
| 1 block (about 14 oz) | Firm silken tofu |
| 1 block (about 14 oz) | Extra-firm silken tofu |
| 1/4 cup | Sun-dried tomatoes (chopped) |
| 1 medium | Red onion (diced) |
| 2 tsp | Salt |
| 2 tsp | Black pepper (ground) |
| 3-4 cloves | Garlic (minced) |
| 2 cups | Fresh spinach (shredded) |
Nutritional Information (Per Serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 280.45 kcal |
| Fat | 13.63 g |
| Saturated Fat | 2.15 g |
| Cholesterol | 0 mg |
| Sodium | 956.18 mg |
| Carbohydrates | 33.63 g |
| Fiber | 1.75 g |
| Sugar | 5.9 g |
| Protein | 6.6 g |
Instructions:
| Step Number | Step Description |
|---|---|
| 1 | Begin by boiling water and cooking your pasta according to the package instructions. Use your favorite type of pasta, whether it’s spaghetti, penne, or fusilli. |
| 2 | While the pasta is cooking, heat a large pan over medium heat. Add the firm and extra-firm silken tofu to the pan. |
| 3 | Using a spatula or fork, gently mash the tofu to break it into pieces about 1/3-inch in size. Be careful not to over-mash, as you want some texture in the topping. |
| 4 | Add the chopped sun-dried tomatoes, diced red onion, minced garlic, salt, and black pepper to the tofu mixture. Stir everything together, allowing the flavors to combine. |
| 5 | Cook the tofu mixture for 2-3 minutes, just enough to heat the ingredients and soften the onions. |
| 6 | Once the mixture is hot and well-combined, add the shredded spinach to the pan. Stir gently so that the spinach gets mixed in but remains somewhat raw. |
| 7 | Remove the pan from the heat, as you don’t want to overcook the spinach—just slightly wilt it. |
| 8 | Once your pasta is ready and drained, plate the pasta and spoon the tofu and spinach mixture on top. |
| 9 | Serve warm, and enjoy! You can also serve this tofu and spinach mixture over rice if you prefer a grain alternative. |
Tips for Success:
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Tofu Texture: The combination of firm and extra-firm tofu gives this topping a variety of textures. If you prefer a smoother topping, you can use all firm tofu, or if you prefer more bite, use all extra-firm tofu.
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Sun-Dried Tomatoes: For added depth of flavor, use oil-packed sun-dried tomatoes. Be sure to drain them well before chopping.
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Spinach: Adding the spinach at the end of the cooking process ensures it retains its fresh, slightly crisp texture. If you prefer a more cooked spinach texture, you can allow it to wilt for a minute or two longer.
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Customization: This recipe is very versatile. You can swap the pasta for whole grain options, gluten-free alternatives, or even spiralized vegetable noodles like zucchini or sweet potato for a lower-carb option. Additionally, other vegetables like bell peppers or mushrooms can be added to the tofu mixture for extra flavor and nutrition.
Serving Suggestions:
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This tofu and spinach topping pairs well with a variety of pasta types, but it’s especially delicious over whole wheat pasta or gluten-free options. If you’re looking to add extra protein, consider tossing in some grilled chicken or roasted chickpeas.
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For a heartier meal, serve this topping over quinoa or brown rice. The mild flavors of the grains allow the tofu and vegetables to really shine.
Variations:
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Herb Lovers: Add fresh basil, parsley, or cilantro for a burst of freshness.
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Cheesy Touch: If you’re not keeping this dish vegan, a sprinkle of Parmesan or nutritional yeast can give a savory, cheesy flavor to the topping.
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Spicy Kick: If you enjoy a bit of heat, sprinkle in some crushed red pepper flakes or drizzle some hot sauce over the finished dish.
This Tofu and Spinach Pasta Topping is a delightful addition to any meal plan. Whether you’re looking for a quick dinner or a nutrient-packed meal, it’s sure to satisfy both your taste buds and nutritional needs. Enjoy experimenting with the recipe and making it your own!
