Creamy Tomato Red Lentil Pasta with Garlic Tofu Crumbles
A protein-rich red lentil penne tossed in a savory garlic tomato sauce with crumbled extra-firm tofu and fresh spinach. Comforting, flavorful, and completely plant-based for a simple Friday night dinner.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Enily + Lila
Enily created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 11 steps complete
Next: Bring a medium pot of salted water…
- 01
Bring a medium pot of salted water…
Bring a medium pot of salted water to a boil over high heat on the stovetop.
Tap card to mark done - 02
Add the red lentil pasta to the…
Add the red lentil pasta to the boiling water and cook for 7 to 9 minutes, until tender with a slight bite.
Look for: tender with a slight bite
Tap card to mark done - 03
Drain the extra-firm tofu and pat it…
While the pasta cooks, drain the extra-firm tofu and pat it dry with a clean paper towel until excess surface moisture is absorbed.
Look for: excess surface moisture is absorbed
Tap card to mark done - 04
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 05
Crumble the dry tofu into small bite-sized…
Crumble the dry tofu into small bite-sized pieces directly into the hot skillet.
Tap card to mark done - 06
Cook the tofu for 6 to 8…
Cook the tofu for 6 to 8 minutes, stirring occasionally, until the edges turn golden brown.
Look for: the edges turn golden brown
Tap card to mark done - 07
Add the minced garlic cloves and Italian…
Add the minced garlic cloves and Italian seasoning to the skillet, stirring constantly for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 08
Stir in the tomato paste
Stir in the tomato paste, crushed tomatoes, and nutritional yeast, then lower the heat to medium-low and simmer for 3 minutes until warm and smooth.
Look for: warm and smooth
Tap card to mark done - 09
Drain the cooked red lentil pasta and…
Drain the cooked red lentil pasta and add it directly to the skillet along with the baby spinach.
Tap card to mark done - 10
Toss everything together for 1 to 2…
Toss everything together for 1 to 2 minutes until the spinach wilts down completely into the warm sauce.
Look for: the spinach wilts down completely into the warm sauce
Tap card to mark done - 11
Transfer to a pasta bowl and serve…
Transfer to a pasta bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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