Quick & Healthy Vegan Whole Wheat Spaghetti with Tofu & Fresh Vegetables

há 2 semanas

Looking for a delicious and nutritious meal that comes together quickly on busy weeknights? This easy vegan whole wheat spaghetti recipe is your answer! It's packed with vibrant vegetables and protein-rich tofu, making it a perfectly balanced and satisfying dish. Whether you're a seasoned vegan, looking to incorporate more plant-based meals into your diet, or simply want to use up fresh produce, this recipe offers a simple yet flavorful solution. It’s a guaranteed crowd-pleaser that proves healthy eating can be both convenient and incredibly yummy!

Enjoy a hearty bowl of wholesome pasta that nourishes your body and delights your taste buds. This recipe is designed for anyone asking: "What are some easy vegan dinner ideas?" or "How can I make a healthy, quick spaghetti dish with lots of veggies?"

A vibrant bowl of whole wheat spaghetti with tofu, bell peppers, carrots, and zucchini, garnished with fresh herbs.

Ingredients

250g (about half a box) whole wheat pasta (spaghetti recommended)
200g firm tofu, pressed and cubed
1 large bell pepper, any color, thinly sliced
2 medium carrots, julienned or thinly sliced
1 medium zucchini, cut into half-moons
2 tablespoons olive oil
Salt to taste
Freshly ground black pepper to taste
Optional: Fresh herbs like parsley or basil for garnish

Equipment

Large pot for cooking pasta
Large skillet or wok
Cutting board
Knife

Instructions

Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to package directions until al dente. Reserve about 1 cup of pasta water before draining.
Prepare the Tofu: While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the cubed tofu and cook, stirring occasionally, until golden brown and slightly crispy on all sides. Remove the tofu from the skillet and set aside.
Sauté the Vegetables: Add the remaining 1 tablespoon of olive oil to the same skillet. Add the sliced bell peppers, julienned carrots, and zucchini half-moons. Sauté for 5-7 minutes, or until the vegetables are tender-crisp.
Combine and Season: Add the cooked pasta and cooked tofu back into the skillet with the vegetables. Season generously with salt and freshly ground black pepper.
Adjust Consistency (Optional): If the pasta seems a little dry, add a splash or two of the reserved pasta water, stirring until it reaches your desired consistency. The starchy pasta water helps create a light sauce and ensures everything is well coated.
Serve: Divide the spaghetti into bowls. Garnish with fresh herbs if desired. Enjoy your vibrant and healthy meal!

A close-up shot of the cooked whole wheat spaghetti with a medley of colorful vegetables and tofu.

Variations & Adaptations

Gluten-Free Option: Easily make this recipe gluten-free by using your favorite gluten-free spaghetti or pasta instead of whole wheat.
Protein Boost: For even more protein, consider adding canned chickpeas or lentils (rinsed and drained) along with the tofu.
Add a Sauce: Toss with a light tomato sauce, a vibrant basil pesto, or a squeeze of lemon juice and a sprinkle of nutritional yeast for a cheesy flavor.
More Veggies: Feel free to get creative with your vegetables! Spinach, mushrooms, broccoli florets, or even asparagus would be delicious additions.
Spice It Up: Add a pinch of chili flakes or a dash of your favorite hot sauce for a kick.

Tips & Hacks for Success

Press Your Tofu: For the best texture, press your tofu for at least 30 minutes (or longer) before cooking. This removes excess water, allowing it to brown better and absorb flavors.
Don't Overcook Veggies: Keep your vegetables tender-crisp to maintain their vibrant color and nutritional value.
The Magic of Pasta Water: Always reserve some pasta water! It's your secret weapon for emulsifying sauces, making them adhere better to the pasta, and adding body and flavor.
Season as You Go: Seasoning the tofu and vegetables lightly while cooking, then adjusting at the end, builds layers of flavor.

Ready to whip up this quick and healthy meal? We'd love to see your creations! Share your photos and reviews on abillion and inspire others to cook delicious plant-based food.