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Hearty vegetable pasta on a white plate.
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Hearty Vegetable Pasta

Course Main Course
Cuisine Italian
Keyword Carrot, Carrots, Marinara Sauce, Pasta, Tofu, Vegetables, Whole Wheat Pasta
Dietary Need Vegetarian
Cooking Method Stovetop
Program Cooking Matters
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 16
Calories 148kcal
Author Lynn Fredericks- FamilyCook Productions

Equipment

  • Stovetop
  • Box Grater
  • Colander
  • Large Pot
  • Large Skillet

Ingredients

  • 1 package Penne Pasta 16 ounces; whole grain
  • 1 Onion Medium
  • ½ pound Carrots
  • 2 Tablespoons Canola Oil
  • 1 jar Marinara Sauce 26 ounces
  • 1 package Tofu 10 ounces; Firm
  • ⅓ cup Milk
  • ¼ teaspoon Salt
  • 1 dash Nutmeg

Instructions

  • Cook pasta using package directions. Prepare sauce while pasta cooks.
  • Peel and rinse onion.
  • Dice onion into ¼-inch pieces.
  • Rinse, peel, and grate carrots.
  • In a large skillet over medium-low heat, heat oil. Add onions and cook 5 minutes. Add grated carrots and cook 5 minutes more.
  • Add marinara sauce to vegetables. Drain tofu. Crumble into sauce. Mix well.
  • Raise heat to medium. Cook until sauce begins to simmer, about 7 minutes.
  • Pour in milk. Stir to combine.
  • Pour sauce over cooked, drained pasta. Just before serving, add salt and nutmeg. Stir.

Notes

  • Look for jarred sauce that does not have added sugar.
  • Substitute part of the carrots for winter squash. Great winter squash options include butternut, spaghetti, acorn, Hubbard, and delicata.

Nutrition

Calories: 148kcal | Carbohydrates: 23g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 291mg | Potassium: 215mg | Fiber: 3g | Sugar: 4g | Vitamin A: 2576IU | Vitamin C: 5mg | Calcium: 40mg | Iron: 1mg