Creamy Lentil Broccoli Pasta
Servings 6
Calories 514kcal
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