Lentil Tofu Pasta


Tofu is a great source of protein – whether you’re following a plant-based diet or not, you’re gonna want to use it in your meals. I am constantly amazed by the types of meals you can make using Tofu. One of them is this delicious and cozy Tomatoey Lentil Tofu Pasta.

Why not double up on protein & fibre, and add in some Lentils?

This means a bigger batch – which makes it a great recipe for a Delicious & Easy Meal prep idea!


This pasta is filled with Italian-inspired flavours, and a twist of taco seasonings. Even though warm dishes like these are best for winter vibes, I assure you the combination of spices used in this recipe will make you want to make it any time of the year!

The secret to making this recipe truly outstanding is to know how much flavours your taste buds like. For me, I LOVE adding in fresh Garlic when I’m cooking – and the more the better. Especially if I’m topping off the dish with some fresh herbs like Parsley.


Let’s talk cooking!

The nice thing about the recipe is that you probably already have most of the ingredients sitting in your pantry.

Here’s what you’ll need:

  1. Red Onion
  2. Garlic
  3. Yellow Banana Pepper
  4. Medium Firm Tofu
  5. Red Lentils
  6. Italian Spices
  7. Taco Seasoning
  8. Nutritional Yeast
  9. Paprika
  10. Black Pepper
  11. Salt
  12. Diced Tomatoes
  13. Tomato Paste
  14. Veggie Broth/Water
  15. Peanut Oil
  16. Pasta of Choice
  17. Vegan Cheese (Optional)
  18. Parsley

Prepping

Tofu

When making any dish with Tofu as an alternative to ground meat, I like to use medium-firm. I find it best represents the texture when prepped right. After prepping, it should look broken into large chunks with a non-flat surface.

Because it is medium-firm, I do not press the Tofu. Instead, I drain it from the package, and pat dry all sides gently to remove the excess water – making the Tofu less damp. Here you can start crumbing it into smaller chunks.

Essentials

These are some of the best ingredients you can use to get out all the flavours from a tomato-based dish.

You can definitely adjust the amounts to your preference. Maybe reducing the Onion to a half, or even adding in Ginger for a richer base!


Cooking

Start with sautéing the Onion until they are translucent, follow with the Garlic for an additional minute – until fragrant. Then add in the small chunks of Tofu to cook for a few minutes, while further breaking it down using a wooden spoon – adding in the Spice Mix halfway.

Add in the Bell Pepper and cook for 3 minutes – stirring frequently. Then add in the Sauce ingredients and cooked Lentils, brining everything to a boil. Be sure to add more Water if needed.

Add the cooked Pasta to the pan and stir everything to combine. Lower the heat and cook for about 5 minutes. Remove from heat and add the Vegan Cheese and Parsley. Stir again

Enjoy your demeal!


Hope you give this recipe a try. I’m sure you will enjoy it! If you do, I would love to see your recreation and learn how it went. Leave me a comment here and tag me in your photos on Instagram/Facebook/TikTok @demeals.ca #demeals


Lentil Tofu Pasta

Recipe by Waseem HijaziCourse: Dinner, Entrée
Servings

6

servings
Prep time

10

minutes
Cooking time

20

minutes

Ingredients

  • Plants
  • 1 Red Onion
    Finley Diced

  • 4 Cloves Garlic
    Finley Minced

  • 1 Small Yellow Banana Pepper
    Small Cubed

  • 1 Block Medium Firm Tofu
    Pat dry and crumbled into small chunks

  • 1 Cup Red Lentils
    Cooked per package

  • Spice Mix
  • 1 Tbsp Italian Spices

  • 2 Tbsp Taco Seasoning

  • 1 Tbsp Nutritional Yeast

  • 1/2 Tsp Paprika

  • 1/2 Tsp Ground Black Pepper

  • 1/2 Tsp Salt

  • Sauce
  • 1 Can Diced Tomatoes
    Italian Seasoned

  • 2 Tbsp Tomato Paste

  • 1 to 2 Cup Veggie Broth/Water

  • The Rest
  • 1 Tbsp Peanut Oil

  • 450 grams Pasta of choice
    Cooked

  • 1/2 Cup Vegan Cheese
    Optional

  • 1 Cup Parsley

Directions

  • Prepping
  • Cook your choice of Pasta per package instructions.
    This recipe works even better if you use leftover Pasta
  • Cook the Lentils per package instructions.
  • Prepare the Plants and set them aside – Making sure the Tofu is dry.
  • Heat the Oil in a large skillet over medium-heat.
  • In the mean time, prepare the Spice Mix in a small bowl.
  • Cooking
  • Cook the Onion for 4 to 5 minutes
    Until they’re translucent
  • Add the Garlic and cook for an additional minute.
    Until they’re fragrant
  • Add the small chunks of Tofu to the skillet and cook for 3 to 5 minutes while stirring/breaking it further.
    Until they start browning
  • Add the Spice Mix and give it a stir.
  • Add in the Banana Pepper and cook for 3 minutes.
    Stirring frequently
  • Add the Sauce ingredients and cooked Lentils – Bringing it to a boil.
    Add Water if needed
  • Add the cooked Pasta and stir everything to combine – Lower the heat and cook for 3 to 5 minutes.
  • Remove from heat and top it with Vegan Cheese. Stir it well and garnish with Parsley.

    Enjoy your demeal!

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