Dairy-Free Protein Pesto Pasta (low FODMAP)
Posted by Martina Grace | LOW FODMAP
Elevate your pasta night with my Dairy-Free Protein Pesto Pasta, where vibrant, nutty pesto meets hearty, plant-based protein for a nutritious and flavorful dish you'll love.
🍽 Servings: 4 🕓 Prep Time: 10 mins 🕓 Cook Time: 15 mins
INGREDIENTS
Pesto Sauce
◦ 1/2 cup pine nuts
◦ 2 cups fresh parsley
◦ 1 cup fresh basil
◦ 1/4 cup extra virgin olive oil
◦ Juice of 1/2 lemon
◦ 1/2 tsp salt
◦ 340g of gluten-free pasta, uncooked
◦ 2 cups of smoked tofu, chopped into small cubes
◦ Pinch of cayenne pepper
INSTRUCTIONS
1. In a small pan on medium-high heat, toast the pine nuts until golden (about a couple minutes).
2. In a large pot, boil some water then add the pasta and cook according to the instructions on the package.
3. In a blender of food processor, add the toast pine nuts and the rest of the ingredients for the pesto sauce. Blend until you get a smooth texture.
4. Once the pasta is cooked, drain the water and add the pesto sauce. Mix until eveything is well coated.
5. Add the smoked tofu and stir to combine.
6. Divide into 4 bowls and top with cayenne pepper, enjoy
Refrigerate up to 4 days.
🌱 Enjoy every bite,
Martina.
NUTRITION FACTS
✦ Per serving: 23g of protein & 12g of fiber.
✦ Basil is rich in antioxidants like flavonoids and polyphenols. These compounds help protect cells from oxidative stress and may reduce the risk of chronic diseases.
✦ Parsley has been used traditionally to aid digestion and relieve bloating. It may also help with symptoms of irritable bowel syndrome (IBS) and other digestive issues.
✦ Tofu contains all essential amino acids, making it an excellent source of plant-based protein for vegetarians and vegans.
✦ Tofu is a good source of calcium (when fortified) and iron.
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