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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Jessica

    Garlic and White Wine Tofu Pasta

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    pasta-saladStart this dish by boiling a pot of water to cook your whole wheat pasta.  While this is cooking, peel your garlic and add all of the cloves to a food processor or a blender. Toss in a tablespoon of olive oil and blend it all until it is a paste.  Chop the onion, bell pepper, tomatoes, and tofu into small pieces.  Heat a tablespoon of olive oil over medium heat.  Saute the veggies for a few minutes and add in the tofu.  Add the tomato sauce and white wine.  Next, add in a couple of  tablespoons of the garlic puree, depending on how much garlic you like.  Cook this up for about five minutes.  Add in some thyme, oregano, and pepper.  Feel free to throw in a pinch of salt if you need it, but I liked it totally fine without any added salt.  Pour this sauce over your pasta.

    Try not to eat this before your meeting with your boss or keep that mint gum on hand if you do.  This dish is perfect for a quick and satisfying meal and keeps well in the refrigerator for leftovers.  What do you think about adding tofu to your pasta? Let us know what you think in the comments below!

    Print
    Garlic & White Wine Tofu Pasta
    Total Time
    25 mins
     
    Servings: 4
    Ingredients
    • 8 ounces of whole wheat pasta
    • 1 head of garlic
    • 1 pack of extra firm tofu
    • 1 onion, chopped
    • 1 bell pepper, chopped
    • 2 tomatoes, diced
    • 8 ounce can of tomato sauce
    • 1/4 cup of white wine or white cooking wine
    • 1/2 teaspoon of dried oregano and thyme
    • Fresh ground black pepper
    • 2 tablespoons of olive oil
    Instructions
    1. Bring a pot of water to a boil and cook 2 cups of pasta, as per package directions
    2. Peel garlic, add all cloves into food processor/blender with 1 tablespoon of olive oil. Blend until it is a paste
    3. Chop veggies and tofu into small pieces
    4. Heat 1 tablespoon of olive oil on medium heat
    5. Sauté veggies, add tofu
    6. Add tomato sauce and white wine
    7. Add about 2 to 3 tablespoons of garlic puree, depending on how garlic-y you like it
    8. Cook for about 5 minutes
    9. Add thyme, oregano and pepper

    10. Add a pinch salt if you must (however, I added no salt and it was still deeelish

    11. Pour sauce over pasta.
    12. Eat up. *garlic breath alert*

    Homemade Tomato Pasta Sauce

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    There is nothing quite like making your own delicious pasta sauce at home to enjoy over your favorite dishes.  This Tomato Pasta Sauce is the perfect addition to your pasta needs.  Make this up and enjoy with some veggie noodles, whole wheat noodles, or with our Spicy Lentil Meatballs.

    Tomatoes are an underrated nutrient bomb.  Tomatoes are a great source of many vitamins and minerals.  They are rich in a phytonutrient called lycopene that gives it the gorgeous color.  Lycopene works as an antioxidant to protect against free radical damage.  It has also been linked to lower risk for cancer, heart disease, and eye health. They are also high in vitamin C and vitamin A.  Bell peppers are also great sources of vitamins A and C plus they are packed with great flavor that only gets better when they are sauteed with some onions as we have here.

    pasta-sauce-pic-panThis sauce is relative easy to whip up.  I love making this when I have extra tomatoes lying around that I need to use before they go bad. This is also great to make ahead of time, throw in a mason jar, and have to enjoy throughout the week with many different dishes.

    To make, start by sauteing the onions, peppers, and garlic in a bit of olive oil for a couple of minutes over low heat.  Make sure you take a moment to stop and savor that heavenly aroma.  Once the peppers and onions are soft, add in chopped tomatoes and the oregano and Italian seasoning.  Cook the sauce uncovered over low heat for about 20 minutes, until the sauce begins to thicken.  Add the chopped cilantro, salt and pepper to taste, and the olives at the end.  Serve with some pasta or keep it in the fridge for about a week.

    Do you typically make your own pasta sauce? What’s your secret ingredient? Let us know what you think in the comments below!

    Print
    Homemade Tomato Pasta Sauce
    Ingredients
    • 2 tablespoons of olive oil
    • 1 onion, chopped
    • 1 bell pepper, chopped
    • 4-5 cloves of garlic, chopped
    • 6 tomatoes, chopped
    • pitted Spanish Olives, sliced
    • 1 tablespoon or oregano, dried is fine
    • You could also use Italian seasoning instead if you have it.
    • Salt and pepper to taste
    • 2 tablespoons fresh cilantro, for topping
    Instructions

    1. Saute onion, peppers and garlic in olive oil for a couple minutes over low heat

    2. Add chopped tomatoes, olives, and dried herbs and spices

    3. Cook on low heat with top off for about 20 minutes until sauce thickens

    4. Add chopped cilantro for topping

    5. Serve with pasta or bottle it up for storage (lasts 1 week in the fridge, 3 months in the freezer)

    © Food Heaven Made Easy