Hint of Green Pasta

Here's a refined recipe for "Hint of Green Pasta," designed for 2 servings. This dish is fresh, vibrant, and can be paired with a protein sauce of your choice.

Hint of Green Pasta

Ingredients

- Pasta: 200g (e.g., spaghetti, penne, or your preferred type)

- Green Mixture:

- 2 cups of frozen or fresh peas

- 2 handfuls of fresh spinach

- Drizzle of olive oil

- 30g feta cheese, crumbled

- Salt and pepper to taste

- Juice of half a lemon - Tofu

Method

1. Dice tofu, add a drizzle of olive oil, garlic granules and mixed herbs before baking.

2. Cook the Pasta:

- Boil water in a large pot. Add a pinch of salt and the pasta. Cook according to package instructions until al dente. Reserve some pasta water, then drain the pasta and set aside.

3. Prepare the Green Mixture:

- In a large skillet, heat a drizzle of olive oil over medium heat.

- Add the spinach and peas to the skillet. Cook for about 3-5 minutes, stirring occasionally, until the spinach has wilted and the peas are heated through.

4. Blend the Green Mixture:

- Transfer the cooked spinach and peas to a blender or food processor. Add the crumbled feta, lemon juice, salt, and pepper. Blend until smooth. If the mixture is too thick, you can add a little reserved pasta water to reach your desired consistency.

5. Combine with Pasta:

- Pour the green mixture over the cooked pasta in the pot. Toss until the pasta is well coated.

6. Serve:

- Plate the pasta, add the baked tofu and top with additional crumbled feta if desired. You can also drizzle extra lemon juice for added flavour.

Nutritional benefits:

Tofu

- Protein: Tofu is an excellent source of plant-based protein, making it a great option for vegetarians and vegans. It provides all nine essential amino acids, which are crucial for muscle repair and overall health.

- Vitamins and Minerals: Tofu is rich in calcium (especially if fortified), which is important for bone health. It also contains magnesium, iron, and phosphorus, contributing to overall mineral intake.

- Isoflavones: Contains isoflavones, which are phytoestrogens that may help balance hormones, potentially offering protective effects against certain health conditions, including heart disease and some cancers.

Pasta

- Carbohydrates: A primary source of energy, providing the body with fuel for physical activity and daily functions.

- B Vitamins: Whole grain or enriched pasta varieties are rich in B vitamins (like B1, B3, and folate), which are crucial for energy metabolism and nervous system health.

- Fibre: If using whole grain pasta, it will provide dietary fibre, which aids digestion and helps maintain a feeling of fullness.

Peas

- Protein: Offers a plant-based source of protein, important for muscle repair and growth.

- Vitamins and Minerals: High in vitamins A, C, and K, as well as folate and manganese, contributing to immune function, skin health, and bone health.

- Fibre: A good source of dietary fibre, which supports digestive health.

Fresh Spinach

- Vitamins: Rich in vitamins A, C, and K, promoting eye health, immune function, and bone health.

- Minerals: Contains iron, which is essential for oxygen transport in the blood, and calcium for bone strength.

- Antioxidants: Packed with antioxidants like lutein and zeaxanthin, which are beneficial for eye health and reducing inflammation.

Summary:

This pasta dish with a green mixture is a nutritious meal that provides a balance of carbohydrates, protein, healthy fats, vitamins, and minerals. The combination of pasta, peas, spinach, and feta not only creates a delicious and satisfying meal but also delivers a variety of health benefits, making it a wholesome choice.

Enjoy your delightful Hint of Green Pasta!🍝🌱