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:

  1. Prepare the pasta:
    • Cook the pasta according to the package instructions until al dente. Drain and set aside.
  2. 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.
  3. 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.
  4. 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