Pasta and Tofu Stew Recipe

Wednesday, June 14, 2017. Author Leilah Isaac

Pasta, Tofu & Vegetables

Ingredients (serves 2)

1 1/2 cup Tofu (200g)

1 cup whole wheat rotini pasta (50g)

1/2 avocado

Vegetable stew

1 celery stalk (60g)

1/2 onion (60g)

1 large carrot (60g)

3 garlic cloves (15g)

1 cup broccoli (80g)

2 large tomatoes (100g)

1 chili pepper (3g)

Spices

3 Tbsp tomato paste (45g)

1/2 tsp fennel seeds (3g)

1/2 tsp anise seeds (3g)

1 tsp coriander powder (5g)

1 tsp turmeric (5g)

1 handful fresh basil leaves (reserve a few leaves for garnish)

 

Nutritional value

Calories: 388

Protein: 22%

Carbohydrates: 38%

Fats: 40%

 

Method

1. In a medium stock pot, bring 2 litres (9 cups) of water to a boil.

2. Finely slice the garlic, chop all the vegetables. Add to the pan of boiling water.

 

3. Add all the spices to the pan, stir, and simmer for 30 mins. 

 

4. Cut the Tofu into bite size squares, and add this, together with the pasta, to the stew. Simmer for a further 10 mins. 

 

5. Chop the avocado into small cubes.

6. Transfer to a serving bowl and add the avocado as well as some basil leaves for garnish.

 

Discover the many health benefits of avocado and whether your genotype would benefit from this recipe by clicking here.

3 Easy Ways You Can Get Started

FREE
Sign up for a free account to take a look at truefeed® but note it is not personalized to you - we need your DNA for that!
Sign up
$49
Upload your existing DNA results to see your personalized truefeed®
Buy now
$199
Take a FitnessGenes DNA Analysis to see your personalized truefeed®
Buy now

Need help choosing a plan?

Discover which plan best fits your needs by answering a couple of questions.