High Protein Mediterranean Tofu Pasta

Ingredients

• 1 pound pasta (whole wheat, lentil, or chickpea pasta for extra protein)
• 1 (14-ounce) package extra-firm tofu, pressed
• 2 tablespoons olive oil
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1/2 red onion, chopped
• 2 cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh parsley
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Optional toppings: crumbled vegan feta cheese, pine nuts, or a drizzle of balsamic glaze

Step-by-Step

1. Cook the pasta according to package directions. Reserve about 1 cup of pasta water before draining.

2. While the pasta is cooking, press the tofu to remove excess water. This is important for a good texture.

3. Once pressed, crumble the tofu into small, bite-sized pieces.

4. Heat olive oil in a large skillet over medium heat.

5. Add the crumbled tofu to the skillet and cook until lightly browned and slightly crispy, about 8-10 minutes. Stir occasionally.

6. Add the chopped red bell pepper, yellow bell pepper, and red onion to the skillet. Cook until softened, about 5-7 minutes.

7. Stir in the minced garlic and cook for another minute until fragrant.

8. Add the diced tomatoes, Kalamata olives, sun-dried tomatoes, basil, parsley, lemon juice, oregano, and red pepper flakes (if using) to the skillet.

9. Season with salt and pepper to taste.

10. Bring the sauce to a simmer and cook for 10-15 minutes, allowing the flavors to meld together.

11. Add the cooked pasta to the skillet with the sauce.

12. Toss to combine, adding a little of the reserved pasta water if needed to create a creamy sauce.

13. Serve immediately, garnished with your choice of toppings like crumbled vegan feta cheese, pine nuts, or a drizzle of balsamic glaze.

The Power of Protein: Why This Pasta Shines

Why Focus on Protein?

Protein is crucial. It supports muscle growth and repair. It also keeps you feeling full and satisfied. This recipe packs a protein punch.

Protein helps regulate blood sugar levels. This prevents energy crashes. It’s an essential macronutrient for overall health.

Tofu: The Star Protein Source

Tofu is a fantastic plant-based protein. It’s versatile and absorbs flavors well. Tofu provides all nine essential amino acids.

Tofu is also low in calories and saturated fat. It’s a healthy choice for weight management. It also provides iron, calcium, and other key nutrients.

Boosting Protein Further: Pasta Choices

Consider using high-protein pasta. Lentil or chickpea pasta are excellent options. These pastas add even more protein and fiber.

Whole wheat pasta offers a good balance. It provides both fiber and some protein. Look for pastas with at least 8 grams of protein per serving.

A Mediterranean Feast: Flavors and Health Benefits

The Essence of Mediterranean Cuisine

The Mediterranean diet is renowned for its health benefits. It emphasizes fruits, vegetables, and whole grains. It also includes lean proteins and healthy fats.

This recipe captures the essence of this diet. It’s filled with vibrant flavors and nutritious ingredients. It’s a delicious way to support your well-being.

The Goodness of Vegetables

Bell peppers add sweetness and color. They are also rich in vitamins A and C. Red onions provide antioxidants.

Tomatoes are a great source of lycopene. Lycopene is a powerful antioxidant. It has been linked to several health benefits.

Healthy Fats and Flavor Enhancers

Olive oil is a cornerstone of the Mediterranean diet. It’s a source of healthy monounsaturated fats. These fats support heart health.

Olives and sun-dried tomatoes contribute unique flavors. They add depth and richness to the sauce. They are also packed with beneficial compounds.

Customizing Your Pasta: Variations and Additions

Spice It Up

Add more red pepper flakes for extra heat. A pinch of cayenne pepper also works well. Adjust the spice level to your preference.

Experiment with different herbs and spices. Dried rosemary, thyme, or marjoram can add depth. Fresh oregano is a wonderful addition.

Adding More Vegetables

Consider adding other vegetables to the mix. Zucchini, eggplant, or spinach would be delicious. Mushrooms add an earthy flavor.

Roast the vegetables before adding them to the sauce. This enhances their sweetness. It also adds a smoky flavor.

Enhancing the Texture

Add toasted pine nuts for a crunchy topping. Walnuts or almonds also work well. A sprinkle of breadcrumbs adds texture.

Try different types of tofu. Silken tofu can be blended into the sauce for extra creaminess. Just be sure to adjust the cooking time.

Mastering Tofu: Pressing and Cooking Techniques

The Importance of Pressing

Pressing tofu is crucial for optimal texture. It removes excess water. This allows the tofu to brown properly.

Use a tofu press for best results. You can also wrap the tofu in paper towels. Then place a heavy object on top. Press for at least 30 minutes.

Achieving Crispy Tofu

Crumble the tofu into small, even pieces. This ensures even cooking. Avoid overcrowding the skillet.

Cook the tofu in batches if necessary. This prevents steaming. Allow the tofu to brown before stirring.

Alternative Cooking Methods

Bake the tofu for a hands-off approach. Toss it with olive oil and spices. Bake at 400°F (200°C) for 20-25 minutes.

Air frying is another great option. It results in crispy tofu with less oil. Air fry at 375°F (190°C) for 12-15 minutes.

Making it a Meal: Serving Suggestions and Pairings

Complete the Meal

Serve the pasta with a side salad. A simple green salad with vinaigrette is perfect. Add some grilled vegetables for extra nutrients.

Consider a crusty bread to soak up the sauce. Garlic bread is always a crowd-pleaser. A slice of toasted baguette works well.

Wine Pairing Suggestions

A crisp white wine complements the Mediterranean flavors. Sauvignon Blanc or Pinot Grigio are good choices. A light-bodied rosé is also a great option.

For a red wine, choose something light and fruity. Beaujolais or Pinot Noir would pair nicely. Avoid heavy, tannic wines.

Storage and Reheating

Store leftover pasta in an airtight container in the refrigerator. It will keep for up to 3 days. Reheat in the microwave or on the stovetop.

Add a splash of water or broth when reheating. This helps to prevent the pasta from drying out. You can also add a drizzle of olive oil.

FAQ

Can I use a different type of pasta?

Yes, you can use any type of pasta you like. Whole wheat, lentil, or chickpea pasta are great choices for added protein and fiber. Gluten-free pasta also works well.

How do I press tofu?

Wrap the tofu in several layers of paper towels and place a heavy object on top, like a cast iron skillet or a stack of books. Press for at least 30 minutes to remove excess water. A tofu press can also be used.

Can I make this recipe vegan?

Yes, this recipe is naturally vegan. Just ensure that your pasta and any optional toppings like feta cheese are also vegan.

Can I add meat to this recipe?

While this recipe is designed to be vegetarian/vegan, you could add cooked chicken or shrimp if you prefer.

How long does this recipe last in the fridge?

This recipe will last for up to 3 days in the refrigerator when stored in an airtight container.