Brown Rice Pasta with Tofu, Tomato, Celery, Onion, and Broccoli
Pasta with Tofu, Veggies and Tomato – A Low Fat Vegan Mac and Not-Beef
I have heard people rapturous over the original version of this dish, though it is not one from my childhood. But the first time i made a vegan higher-fat vegan version, i recognized it as classic down-home cooking. When i started eating full-time low fat vegan food, i tried to make a low fat version, but i was mystified how to get it right. Lately i have been cooking tofu for stir-fries in tamari and maple syrup, and it finally occurred to me that although nothing like vegan beef strips, it would go well with the rest of this dish. And it did.
To my mind, this is one of the medium low fat dishes that omnivore eaters might like. You might try it at a barbecue or potluck this summer. (It’s okay cool, but it’s better warm.) If you want the tofu to taste more like the packaged baked tofu you can buy, double the tamari and maple syrup.
I prefer kale in this dish, as you can just stir it in, but broccoli is also good. If you’re using kale, or another green, add it when the other veggies are almost done. But with broccoli, put it in at the beginning with the onions and celery.
I’ve made this with diced canned tomatoes, and it comes out all right, but i prefer fresh tomato.
Makes about 4 servings
Preparation about 30 minute
Can be made ahead
Freezes okay, although the tofu texture changes
The pasta:
2 ¼ c. brown rice or whole wheat pasta such as macaroni or fusilli
The tofu:
7 – 8 oz. firm or extra firm tofu
2 T. low sodium tamari
2 T. maple syrup
The veggies:
1 large onion (about 1 ½ c. chopped)
4 stalks celery
½ – 1 bunch kale or other greens or:
1 – 2 stalks broccoli
1 t. dried ground chilies
1 t. ground cumin
1 t. dried basil (fresh is okay too!)
1 t. dried oregano (fresh is okay too!)
1 t. ground paprika
1 – 2 large or 4 medium tomatoes
Boil pasta according to direction. Drain.
Meanwhile, chop tofu into about ¼” x ¼” dice. Stir together the tamari and maple syrup in a heavy skillet like cast iron. Add the tofu and cook over medium heat, stirring occasionally, until the sauce is absorbed. Watch closely and stir frequently when the liquid is almost absorbed.
As you have a moment, chop the onion, celery, and greens or broccoli. Put them in a medium pot with ½ c. water but don’t turn it on until it is all chopped. Add spices but not the tomato – not yet. Add broccoli, if using, but not other greens. Remember to take out the tough center stem of greens like kale, or cut out the stems of chard, and chop and add to the onion mix, but reserve the leaves for later.
Cook the onion and celery mix until tender, about 7 minutes.
When everything is done, combine well.
Adapted from Veggie Beef Pasta in the incomparable La Dolce Vegan by Sarah Kramer
Nutritional information for the dish using 2 c. broccoli – not guaranteed to be accurate:
Per Serving – 300 calories/12.8 g protein (17%)/5.6 g fat (16.6%)