Indulge in a guilt-free culinary delight with this delectable Tofu Mac & Cheese recipe, a fusion of creamy comfort and wholesome nutrition. Bursting with flavours and brimming with health benefits, each forkful promises a symphony of taste sensations while nourishing your body from within.
Let’s delve into the health bounty encapsulated within this tantalizing dish:
Tofu Powerhouse: The heart of this recipe lies in the Mori-Nu Silken Tofu, a versatile plant-based protein source renowned for its myriad health benefits. Tofu is packed with essential amino acids, making it a complete protein suitable for vegetarians and vegans alike. Rich in iron, calcium, and magnesium, tofu promotes bone health, supports muscle function, and aids in oxygen transport throughout the body.
Macronutrient Balance: Complemented by the wholesome goodness of macaroni, this dish strikes the perfect balance of carbohydrates, protein, and healthy fats. Whole-grain macaroni provides a steady release of energy, keeping you satiated and fueled throughout the day while contributing to digestive health with its dietary fiber content.
Vibrant Vegetables: Diced onions and red capsicum lend a colourful crunch to this dish, enhancing both its flavour profile and nutritional value. Packed with antioxidants, vitamins, and minerals, these vegetables bolster the immune system, promote healthy skin, and reduce the risk of chronic diseases.
Garlic Goodness: Minced garlic not only infuses the dish with its aromatic essence but also delivers a host of health benefits. Renowned for its antimicrobial and anti-inflammatory properties, garlic supports cardiovascular health, boosts immune function, and aids in detoxification processes within the body.
Nutritional Yeast: A vegan pantry staple, nutritional yeast adds a cheesy, umami flavour to the dish without the need for dairy. Rich in B vitamins, including B12, nutritional yeast supports nerve function, enhances metabolism, and boosts mood and cognitive health.
Lemon Zest: Fresh lemon juice not only adds a zesty tang to the sauce but also provides a burst of vitamin C, promoting collagen synthesis for healthy skin and aiding in iron absorption from plant-based sources.
Mustard Magic: Incorporating yellow mustard not only adds a tangy kick to the sauce but also offers a dose of antioxidants and anti-inflammatory compounds, promoting heart health and reducing the risk of chronic diseases.
Spice Sensation: Red pepper flakes and turmeric elevate the flavour profile while delivering a potent dose of health-promoting compounds. Capsaicin in red pepper flakes aids in metabolism and may reduce inflammation, while curcumin in turmeric boasts antioxidant and anti-inflammatory properties, supporting overall health and well-being.
Pasta Water: Utilizing pasta water in the sauce not only enhances the creaminess but also preserves the water-soluble nutrients released during cooking, ensuring maximum nutritional retention in every mouthful.
Tofu Mac & Cheese
Ingredients
- 450 grams packet macaroni
- 349 grams Mori-Nu Silken Tofu
- 1 med brown onion diced
- 1 med red capsicum (bell pepper) diced
- 3 garlic cloves minced
- 4 tbsp nutritional yeast
- 1 tbsp lemon juice
- 1 tsp yellow mustard
- 1¾ cups pasta water
- 1 tsp salt optional
- ¼ tsp red pepper flakes
- ⅛ tsp turmeric
Instructions
- Cook your pasta of choice according to the package directions. (Reserve 1 3/4 cups of the cooking water.)
- While your pasta is cooking, peel and dice an onion, seed and dice the red bell pepper, and mince three cloves of garlic. Then saute them over low heat in a little water with a sprinkle of salt until the onions turn translucent.
- Cut open the package of silken tofu and drain off any excess water, then add the tofu to the blender. (There is no need to press silken tofu.) Then add the sauteed onion, pepper, garlic, nutritional yeast, lemon juice, mustard, salt, and red pepper flakes.
- Add 1 cup of the starchy pasta water to the blender and blend until smooth. Add an additional 3/4 cup of the pasta water and blend again until very smooth.
- Put the cooked, drained pasta into the frying pan used to saute the onions and pour the tofu mac & cheese sauce over the macaroni.
- Mix well and warm over low heat.
- Serve hot. The sauce will thicken slightly as it cools.
