Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 225 g whole wheat penne pasta
- 30 mL (2 tbsp) vegetable oil
- 750 mL (3 cups) tomatoes, diced
- 3 cloves garlic, crushed
- 125 mL (½ cup) diced onion
- 454 g medium-firm tofu, diced
- 7 mL (½ tbsp) dried basil
- 2 mL (½ tsp) salt (optional)
- 500 mL (2 cups) lower sodium vegetable broth
- 375 mL (1 ½ cups) mixed frozen vegetables
- 60 mL (¼ cup) grated parmesan cheese (optional)
Directions
Bring a large pot of water to a boil and prepare pasta according to the package instructions. Drain and set aside.
In a large pan, heat vegetable oil over high heat. Add tomatoes and cook while stirring for 5 minutes or until tomatoes begin to soften.
Stir in garlic and onions and cook for 2 minutes or until softened while stirring.
Stir in tofu, basil, salt (optional) and vegetable broth. Bring to a simmer and cook for 10 minutes or until sauce has reduced by half.
Pour in frozen vegetables and cook for 6 to 8 minutes or until warmed through. You may add some water, 30 mL (2 tbsp) at a time to adjust the sauce to your desired consistency.
Add cooked penne to the pan and stir to coat with sauce. Top with parmesan cheese (optional).