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Black Pepper Tofu Pasta Bake

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This Black Pepper Tofu Pasta Bake is a delightful dish that brings together the hearty flavors of tofu, vibrant greens, and pasta, all seasoned to perfection. The tofu is sautéed in a fragrant black pepper sauce, adding a warm kick that complements the freshness of spinach and broccoli. This meal is not only nourishing but also a fantastic option for a quick and satisfying dinner. Feel free to play with the ingredients; add your favorite vegetables or adjust the spice level to make it your own!
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4
Course: Winter
Cuisine: Contemporary Vegetarian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 300 g firm tofu
  • 250 g pasta (such as penne or fusilli)
  • 150 g fresh spinach
  • 200 g broccoli florets
  • 3 tbsp black pepper sauce (store-bought or homemade)
  • 2 tbsp olive oil
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • to taste Salt
  • (for garnish) fresh parsley, chopped

Equipment

  • 8x8 inch (20x20 cm) square baking dish or pan
  • Chef's knife
  • Heatproof mixing bowl
  • Deep fryer or large pot
  • Deep frying pan or pot
  • Colander

Method
 

  1. Preheat your oven to 190°C (375°F).
  2. In a large pot of salted boiling water, add the pasta and cook according to package instructions until al dente. Drain and set aside.
  3. In a frying pan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
  4. Add the cubed tofu to the pan, and cook until golden brown on all sides, about 8–10 minutes. Pour in the black pepper sauce and stir well to coat the tofu.
  5. Stir in the fresh spinach and broccoli florets, cooking for about 5 minutes until the spinach has wilted and the broccoli is bright green and tender.
  6. In a mixing bowl, combine the cooked pasta, sautéed tofu, and veggies. Mix well to ensure everything is evenly coated in the sauce. Season with salt to taste.
  7. Transfer the mixture to a baking dish. Bake in the preheated oven for 15–20 minutes until bubbly and golden on top.
  8. Remove from the oven, garnish with fresh parsley, and serve immediately.

Nutrition

Calories: 450kcalCarbohydrates: 61gProtein: 22gFat: 14gSodium: 320mgPotassium: 600mgFiber: 7gSugar: 3gVitamin A: 1500IUVitamin C: 45mgCalcium: 230mgIron: 3mg

Notes

Enjoy this recipe as a blank canvas! You can experiment by adding other favorite vegetables like bell peppers or zucchini for extra flavor.
If you’re out of black pepper sauce, a combination of soy sauce, crushed peppercorns, and a touch of sesame oil can work wonders as a substitute.
For leftovers, store in an airtight container in the refrigerator for up to three days and reheat in the oven or microwave.
Get creative and happy cooking!

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