About the Recipe
This Tofu and Lentil Pasta dish is a wholesome, high-protein meal that beautifully combines the nutritional benefits of legumes and soy. The onion, garlic, and carrot contribute essential vitamins, minerals, and fibre for digestive health. Tofu provides a complete protein source, rich in all essential amino acids, promoting muscle repair and satiety. Lentils are not only high in protein but also packed with fibre, which helps regulate blood sugar levels and supports heart health. Coupled with red lentil pasta, this dish is a fantastic way to enjoy plant-based protein while delivering a hearty and satisfying meal. (For additional nutritional information see Ingredients Index).
Ingredients
2 tbsp extra virgin olive oil
1 onion, chopped
1 carrot chopped
1 block firm tofu, cubbed
3 cloves garlic, minced
1 sprig rosemaryÂ
2 bay leaves
2 tbsp tomato paste
1 cup dried lentils, green or brown
12 cherry tomatoes, halved
4 cups vegetable broth + 2 cups for cooking the pasta.
1½ cups red lentil pulse pasta
salt and pepper to taste
1 tbsp cottage cheese, (optional - not DF)
Preparation
Step 1
Heat extra virgin olive oil in a large pan over medium heat. Add onion and sauté for 4 minutes, or until the onion has browned. Add carrots and tofu, and allow to brown (roughly 5 minutes). Add garlic (crushed), rosemary, bay leaves, and tomato paste, and sauté for 1 minute, stirring often.
Step 2
Rinse 1 cup dried lentils and add them to the pan with cherry tomatoes (halved), 4 cups vegetable broth, salt, and black pepper. Bring a boil, lower the heat, and simmer for 20 minutes. Stir occasionally.
Step 3
Stir in the pasta and 2 more cups of vegetable broth. Simmer for 12 minutes until the pasta is cooked, stirring often. If the pot dries out, add more broth.
Step 4
Ready to serve! Top with cottage cheese (optional)Â if you wish to add more protein.
Macros
Per serve (4)
Calories: 344 kcal
Protein: 20.3g
Carbohydrates: 42.1g
Sugar: 9.4g
Fat: 9.7g
Monounsaturated Fat: 6.8g
Polyunsaturated Fat: 1.4g
Saturated Fat: 1.5