Farfalle and Tofu Bowl

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Average: 5 (1 vote)
(1 vote)
Farfalle and Tofu Bowl
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
360
calories
Calories

Healthy, because

Even smarter

Nutritional values

The tofu in this pasta adds high-quality vegetable protein while the brocolli adds powerful vitamins C and K, among other nutrients.

Substitute whole wheat farfalle for plain farfalle for a dose of satiating fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie360 kcal(17 %)
Protein15.9 g(16 %)
Fat6.82 g(6 %)
Carbohydrates58.92 g(39 %)
Sugar added0 g(0 %)
Roughage1.37 g(5 %)
Vitamin A88.46 mg(11,058 %)
Vitamin D0 μg(0 %)
Vitamin E0.39 mg(3 %)
Vitamin B₁0.37 mg(37 %)
Vitamin B₂0.28 mg(25 %)
Niacin4.78 mg(40 %)
Vitamin B₆0.21 mg(15 %)
Folate86.65 μg(29 %)
Pantothenic acid0.62 mg(10 %)
Biotin1.04 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C36.66 mg(39 %)
Potassium296.54 mg(7 %)
Calcium112.54 mg(11 %)
Magnesium78.69 mg(26 %)
Iron4.15 mg(28 %)
Iodine0.8 μg(0 %)
Zinc1.84 mg(23 %)
Saturated fatty acids0.65 g
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
6 cups
1 cup
extra firm Tofu (cut into small cubes)
1 tablespoon
hot, red Chili paste
1 ½ cups
cup
red Grape (halved)
1
small Red onion (finely sliced)
1 tablespoon
basil Pesto
freshly ground peppers
How healthy are the main ingredients?
Tofusalt

Preparation steps

1.
Cook the farfalle in a large saucepan of salted, boiling water for 8 - 10 minutes until 'al dente. ' Add the broccoli to the saucepan after 6 minutes.
2.
Drain the pasta and broccoli and set them to one side. Spray a large frying pan with non-fat cooking spray and heat over a moderate heat until hot.
3.
Toss the tofu in the chilli paste and saute in the pan until golden and crisp. Drain on kitchen paper and combine with the pasta, broccoli, grapes, red onion, and pesto in a large mixing bowl.
4.
Stir and toss to combine, seasoning to taste. Divide between bowls and serve.