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Creamy Lentil Broccoli Pasta

Prep Time 15 minutes
Cook Time 20 minutes
Servings 6
Calories 514kcal
Author Shawna Barker BSc., R.H.N., Synergy Nutrition

Ingredients

  • 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: 514kcal | Carbohydrates: 77g | Protein: 29g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 258mg | Potassium: 1198mg | Fiber: 19g | Sugar: 5g | Vitamin A: 813IU | Vitamin C: 63mg | Calcium: 226mg | Iron: 8mg