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Ingredients:
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 medium carrot, thinly sliced
- 3 cloves garlic, minced
- 1 cup tofu, cubed (organic)
- 1/4 cup fresh basil leaves, chopped
- 1/2 teaspoon chili flakes or your favorite hot sauce (adjust to taste)
- Salt and pepper to taste
- 2 tablespoons olive oil
- 200 grams (about 7 ounces) pasta of your choice
Instructions:
- Prepare the pasta:
- Cook the pasta according to the package instructions until al dente. Drain and set aside.
- Cook the vegetables and tofu:
- In a large pan, heat 1 tablespoon of olive oil over medium heat.
- Add the minced garlic and sauté for 1-2 minutes until fragrant.
- Add the broccoli, cauliflower, and carrot slices. Cook for about 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.
- Add the cubed tofu to the pan and cook for another 3-4 minutes, until the tofu is lightly browned.
- Combine and season:
- Add the cooked pasta to the pan with the vegetables and tofu.
- Drizzle with the remaining 1 tablespoon of olive oil and toss to combine.
- Stir in the chopped basil, chili flakes (or hot sauce), salt, and pepper. Adjust seasoning to taste.
- Serve:
- Serve hot, garnished with extra basil if desired.
Nutritional Information (per serving, assuming 4 servings):
- Calories: ~350 kcal
- Protein: ~15g
- Carbohydrates: ~50g
- Dietary Fiber: ~8g
- Sugars: ~4g
- Fat: ~10g
- Saturated Fat: ~1.5g
- Cholesterol: 0mg
- Sodium: ~150mg
- Vitamin A: ~100% DV
- Vitamin C: ~150% DV
- Calcium: ~15% DV
- Iron: ~20% DV