Creamy lentil broccoli pasta

A delicious, creamy, high-protein recipe that is quick and easy to make. Soft tofu provides the creaminess for the sauce while the
nutritional yeast adds a slight cheesy flavour. A gluten-free version can be made by using gluten-free pasta.

• High-protein
• Budget-friendly
• Quick and easy
• Filling and satiating

If you love this pasta, try our 5-minute cashew alfredo sauce next for another creamy cashew-based sauce. 

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Creamy Lentil Broccoli Pasta

Shawna Barker BSc., R.H.N., Synergy Nutrition

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Servings 6

Calories 514 kcal

Ingredients

  

1x2x3x

• 14 1/8 oz whole wheat penne (or sub other pasta)
• 4 cups broccoli (fresh or frozen)
• 2 1/2 cups green lentils (rinsed, canned)
• 1 1/2 cups soft or silken tofu (1 1/2 cups = 12.3 oz)
• 1/2 cup nutritional yeast
• 3 tbsps extra virgin olive oil
• 1 tbsp lime juice (or sub lemon juice)
• 3 cloves garlic (or to taste)
• 1 tsp onion powder (or to taste)
• 1/2 tsp sea salt
• 1/2 cup fresh parsley (or sub 2 tbsps dry)

Instructions

 

• Add pasta to boiling water and reduce the heat to simmer.
• Chop broccoli and add to the same pot of water as the pasta. Continue to simmer until both pasta and broccoli are cooked. Turn off stove.
• Drain the pasta and broccoli mix and add back into the cooking pot. Add the canned lentils and toss until thoroughly mixed.
• Prepare the sauce by blending the tofu, nutritional yeast (save some yeast to add as garnish), olive oil, lime juice, garlic, onion powder, and sea salt.
• Gently mix the blended sauce with the pasta broccoli and lentil mixture. Plate each portion and garnish with chopped parsley and a sprinkle of nutritional yeast.

Notes

Recipe Cost Breakdown

Ingredients	Quantity	Measure	Cost
Whole wheat penne	14 1/8	Oz	3.72
Broccoli	4	Cups	2.92
Green Lentils	2 ½	Cups	1.75
Soft Tofu	1 ½	Cups	2.59
Nutritional Yeast	½	Cup	3.54
Extra Virgin Olive Oil	3	Tbsp	0.62
Lime Juice	1	Tbsp	0.18
Garlic	3	Cloves	0.05
Onion Powder	1	Tsp	0.05
Sea Salt	½	Tsp	0.01
Fresh Parsley	½	Cup	1.35
Total			16.78
Cost per serving			2.80

Nutrition

Calories: 514kcalCarbohydrates: 77gProtein: 29gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 258mgPotassium: 1198mgFiber: 19gSugar: 5gVitamin A: 813IUVitamin C: 63mgCalcium: 226mgIron: 8mg

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