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6 servings
Meal Type:
Main Dishes
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Whole Wheat Pasta with Tofu and Spinach

Very filling pasta dish with very little preparation required.



  1. Drain and dry tofu block. Cut block into 6 squares and then crumble tofu onto a plate that is lined with paper towels to absorb extra moisture.
  2. Season tofu with salt, garlic powder, black pepper and oregano.
  3. Cook pasta according to package directions and set aside. Do not add salt to the water.
  4. As the pasta is boiling, open 1/2 can of onion soup into medium saucepan and add the frozen spinach to the pan. Cook together until spinach is tender. Spoon two ladle-fulls of pasta water into the pot.
  5. In a separate pot, throw in the garlic and add three spoonfuls of the soup so that the garlic doesn't burn. Add crumbled tofu to the garlic and let it cook through, continually adding spinach/soup mixture. Let this simmer together for 15 minutes.
  6. Chop the tomato and stir it in with the tofu. Add pasta and give it another stir. Remove from heat and enjoy!
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Nutrition summary:

There are 237 calories in 1 serving of Whole Wheat Pasta with Tofu and Spinach.
Calorie break-down: 20% fat, 55% carbs, 25% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories from Fat 53
Calories 237
% Daily Values*
Total Fat 5.85g 9%
  Saturated Fat 0.748g 4%
  Polyunsaturated Fat 0.93g  
  Monounsaturated Fat 3.552g  
Cholesterol 0mg 0%
Sodium 313mg 13%
Potassium 481mg  
Total Carbohydrate 35.92g 12%
  Dietary Fiber 6.1g 24%
  Sugars 3.76g  
Protein 16.32g  
Vitamin A 117% Vitamin C 30%
Calcium 25% Iron 26%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
of RDI*
(237 calories)
12% of RDI
Calorie Breakdown:
Carbohydrate (55%)
Fat (20%)
Protein (25%)
Carbohydrates, 35.92g (55%) Fat, 5.85g (20%) Protein, 16.32g (25%)
* Based on a RDI of 2000 calories