Pasta with Pan-Seared Tofu, Cherry Tomatoes & Greens

Each month, I create and share a 95% plant-based recipe with our cardiology clinic patients and care team. This simple, colorful pasta dish is a delicious way to add plant-based protein to your meal. Using firm tofu means there’s no need to press out excess water beforehand, cook it in the pan, and the moisture will naturally evaporate as it turns golden and crispy. With fresh cherry tomatoes, greens, and herbs, this dish is packed with flavor and nutrition. You can also substitute green onions with shallots or regular onions, and baby kale with your favorite leafy greens.

Ingredients:

<Serves: 2>

160g fusilli pasta (or any short pasta)

1/2 block (about 150g) firm tofu, cut into bite-sized cubes, no need to press out the water

2–3 green onions, sliced (or one small shallot/ 1/2 onion)

10 cherry tomatoes, halved

1–2 garlic cloves, minced

1 cup baby kale (or other leafy greens)

1–2 tbsp olive oil or avocado oil

Sea salt and black pepper to taste

Fresh or dried herbs (basil, oregano, thyme)

Instructions:

1. Cook pasta: Bring a pot of salted water to a boil and cook the fusilli according to the package instructions (about 6 minutes). Drain and set aside once done.

2. Pan-fry the tofu: While the pasta cooks, heat 1 tablespoon of oil in a pan over medium heat. Add tofu along with a pinch of sea salt and pepper. If desired, sprinkle in dried herbs like basil or oregano. Cook until golden on all sides. Transfer to a plate.

3. Sauté vegetables: In the same pan, add a bit more oil if needed. Sauté sliced green onions and cherry tomatoes with a pinch of sea salt for 1-2 minutes, or until tender. Add minced garlic and sauté for an additional 1 to 2 minutes, until fragrant.

4. Stir in the baby kale and cook until just wilted, about 1-2 minutes. Season with salt, pepper, and herbs to taste.

5. Place the cooked tofu into the pan and mix thoroughly. Add the pasta, adjust the seasoning if needed, and serve warm.

   

Posted on June 13th, 2025