Espaguete com Tofu

Espaguete com Tofu is a delightful vegan Brazilian pasta dish that combines the rich flavors of sautéed vegetables and crispy tofu with al dente spaghetti. This hearty meal is both satisfying and nutritious, perfect for a comforting dinner.

Ingredients

• Spaghetti - 200 grams
• Firm tofu - 200 grams
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, chopped
• Bell pepper - 1 medium, sliced
• Cherry tomatoes - 200 grams, halved
• Soy sauce - 2 tablespoons
• Nutritional yeast - 2 tablespoons
• Fresh basil - 1/4 cup, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into cubes.
2. In a large pot of salted boiling water, cook the spaghetti according to package instructions until al dente. Drain and set aside.
3. In a skillet, heat olive oil over medium heat. Add the tofu cubes and sauté until golden brown on all sides, about 5-7 minutes. Remove from the skillet and set aside.
4. In the same skillet, add the minced garlic and chopped onion, and sauté until the onion becomes translucent, about 3-4 minutes.
5. Add the sliced bell pepper and cherry tomatoes to the skillet, cooking until the vegetables are tender, about 5 minutes.
6. Return the cooked tofu to the skillet, then stir in the soy sauce and nutritional yeast. Cook for an additional 2 minutes.
7. Add the cooked spaghetti to the skillet, tossing everything together until well combined. Season with salt and black pepper to taste.
8. Garnish with fresh basil before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 60 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein from tofu, supporting muscle health.
• Rich in vitamins and antioxidants from fresh vegetables.

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