Light Spinach Pasta with Tofu
Elevate your weeknight dinner game with this Light Spinach Pasta with Tofu, a perfect blend of simplicity, nutrition, and flavor. This recipe pairs al dente pasta with protein-packed golden tofu and nutrient-rich fresh spinach, all brought together by the refreshing zest and juice of lemon. A hint of garlic and optional red pepper flakes add depth to every bite, while the light olive oil sauce ensures a wholesome, non-greasy finish. Ready in just 35 minutes, this vegetarian dish can easily be made vegan by substituting Parmesan cheese with nutritional yeast for a cheesy, plant-based garnish. Ideal for health-conscious foodies, this vibrant and versatile recipe is as satisfying as it is quick to prepare. Perfect for two, but easily scalable to feed a crowd!
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Recipe Information
Ingredients
- 250 grams Pasta (such as spaghetti or linguine)
- 200 grams Firm tofu
- 150 grams Fresh spinach
- 2 tablespoons Olive oil
- 3 units Garlic cloves
- 1 unit Lemon (juice and zest)
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 0.25 teaspoons Red pepper flakes (optional)
- 2 tablespoons Parmesan cheese or nutritional yeast (optional, for garnish)
Instructions
Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining, then set the pasta aside.
While the pasta cooks, prepare the tofu by patting it dry with a clean kitchen towel or paper towels to remove excess moisture. Cut the tofu into small cubes.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cubed tofu and cook until golden on all sides, about 5-7 minutes. Remove the tofu and set aside.
In the same skillet, add another tablespoon of olive oil. Sauté the garlic (minced) for about 1 minute until fragrant, being careful not to burn it.
Add the fresh spinach to the skillet and cook until it wilts, about 2-3 minutes. If the skillet seems dry, add a splash of the reserved pasta water.
Return the cooked tofu to the skillet and stir gently to combine. Add the cooked pasta to the skillet, along with the lemon juice, lemon zest, salt, black pepper, and red pepper flakes (if using). Toss everything together until well combined.
If needed, add more reserved pasta water to create a light sauce that coats the pasta.
Serve hot, garnished with Parmesan cheese or nutritional yeast, if desired.
Nutrition Facts
Calories |
924 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.2 g | 55% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 2668 mg | 116% | |
| Total Carbohydrate | 97.2 g | 35% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 5.4 g | ||
| Protein | 44.3 g | 89% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 610 mg | 47% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 533 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
