$3 Edamame Pasta with Tofu and Veggies

Edamame-Pasta-with-Tofu-and-Veggies recipe

Who ever said eating plant-based is expensive is still living under a rock!

You can make this Edamame Pasta with Tofu and Veggies for Under $4!

Edamame Pasta with Tofu and Veggies

I thought I would show you how to create a delicious, filling plant-based meal on a budget, which fits into this months Recipe Redux theme: Budget-Friendly Eats! Check out how I created this meal for $3 per serving!

Cost of Ingredients

Explore Cuisine Organic Edamame Spaghetti (8 oz) – $4.15

PC Blue Menu Extra Firm Tofu (350 g) – $1.99

Garlic Powder (1 tbsp) – $0.08

Onion Powder (1 tbsp)- $0.08

Olive oil (1 tbsp)- $0.15

1 Red Pepper & 1 Yellow Pepper – $2.99

Green Onion – $1.50

Pesto Sauce (1/2 cup) – $2.00

Total cost for recipe (makes 4 servings) – $12.93
Total cost per serving – $3.23

Recipe used with permission from Nicole Osinga

Edamame Pasta with Tofu & Veggies

Ingredients

  • 350 g PC Blue Menu extra firm tofu
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 2 tbsp olive oil
  • 1 red pepper
  • 1 yellow pepper
  • 2 green onions
  • 8 oz of Explore Cuisine organic edamame spaghetti
  • 1/2 cup pesto sauce
  • sesame seeds optional

Full recipe below

$3 Edamame Pasta with Tofu and Veggies
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$3 Edamame Pasta with Tofu and Veggies

A light, yet filling and protein-packed vegetarian meal.
Course Lunch
Cuisine Italian
Keyword Meal Prep, Tofu
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 429kcal

Ingredients

  • 1 package extra firm tofu
  • 1 tbsp onion powder
  • 1 tbsp Garlic Powder
  • 2 tbsp olive oil
  • 1 ea red bell pepper chopped
  • 1 ea yellow bell pepper chopped
  • 2 ea green onions chopped
  • 8 oz organic edamame spaghetti
  • 1/2 cup pesto sauce
  • Sesame Seeds optional

Instructions

  • To press tofu, wrap tofu in an absorbent towel and place something heavy on top (I use a few cookbooks) for 5-15 minutes.
  • While tofu is pressing, dice peppers and green onion with large knife.
  • Once tofu is done pressing, cut into small cubes. Toss in bowl with olive oil, onion and garlic powder.
  • Heat a large skillet over medium heat. Once heated, add coated tofu and fry until all sides are brown and firm.
  • While tofu is frying, cook pasta according to directions on box.
  • Once pasta is cooked and tofu is fried, toss with peppers and onion in a large bowl. Top with pesto sauce.

Nutrition

Calories: 429kcal | Carbohydrates: 26g | Protein: 28g | Fat: 26g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 3mg | Sodium: 155mg | Potassium: 1173mg | Fiber: 12g | Sugar: 5g | Vitamin A: 250IU | Vitamin C: 11.6mg | Calcium: 190mg | Iron: 9.7mg

About the Author

Nicole Osinga
Nicole Osinga is a Registered Dietitian with the College of Dietitians of Ontario and holds a Bachelor’s and Master’s degree in Human Nutrition from the University of Guelph. She is located just outside of Toronto, Ontario in the Durham Region. She brings a fresh and evidenced-based perspective, while working towards practical nutrition solutions with her clients.

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