Protein-packed Avocado Bean Spaghetti

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Protein-packed Avocado Bean Spaghetti

A flavorful blend of crumbled tofu, creamy avocado, and cannellini beans, seasoned with a touch of spice from red pepper flakes. With a refreshing hint of lemon juice and parsley, this dish not only satisfies the taste buds but also provides an impressive 21g of protein per serving. Enjoy hot or cold.
My Notes:
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Meal Type: Dinner, Lunch
Special: 10 Ingredients or Less, 30 Minutes or Less, Gluten-Free, Kid-Friendly, Nut-Free, Seasonal (Cold Weather)
Tool: Stove
Ingredient: Beans, Pasta, Tofu
Servings: 4
Ingredients
  • 8 oz spaghetti (gluten-free if preferred)
  • 1 tablespoon olive oil
  • 1 12oz block(s) extra-firm or firm tofu crumbled
  • 1 teaspoon crushed red pepper flakes (reduce or omit for less spicy)
  • salt & pepper to taste
  • 1 large avocado mashed
  • 1 14oz can(s) cannellini beans drained and rinsed
  • 2 tablespoon(s) lemon juice
  • 1/2 cup(s) parsley
Instructions
  • Cook pasta according to the instructions on the packaging. Drain the pasta, retaining a cup of the pasta cooking water.
  • Meanwhile, heat the olive oil in a large non-stick pan or skillet over medium-high heat. Add the tofu and red pepper flakes, season with salt and pepper and cook until golden browned. Then take off the heat.
  • In the pan of tofu, add the mashed avocado, white beans, lemon juice, parsley, and more salt and pepper to taste and mix. Add the spaghetti along with 1-2 tablespoons of the retained pasta cooking water. Toss the spaghetti in the sauce and add the remaining pasta cooking water as needed, until the pasta is coated in the sauce.
  • Enjoy the pasta hot, or allow it to cool and enjoy as a cooled pasta. Store the cooled pasta in an airtight container for up to 3 days.
Notes
For oil-free: simply omit the oil and instead do a water or broth sauté.
Nutrition
Serving: 1 serving (recipe makes 4 servings) | Calories: 453kcal | Carbohydrates: 66g | Protein: 21g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Sodium: 309mg | Potassium: 560mg | Fiber: 11g | Sugar: 3g | Vitamin A: 854IU | Vitamin C: 18mg | Calcium: 123mg | Iron: 5mg
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