Healthy Recipes: Rigatoni with Zucchini and Onions

By Laura Brooks
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Oh, the joy of soy! Soy protein may play an important role in healthy eating since soy beans contain many macro-nutrients required for good nutrition: all essential amino acids of protein, complex carbohydrates, omega-3 fatty acids, vitamins and minerals such as calcium, folate and iron. 

Many health benefits of soy protein and isoflavones have been well-researched by rigorous clinical studies across several countries and many other proposed benefits are currently under study. Some of the results of those studies indicate that soy may help prevent certain cancers and heart disease, reduce hot flashes and lower cholesterol. (Source: Soy Nutrition)

When eaten as part of a diet low in saturated fat and cholesterol, 25 grams of soy protein a day may reduce the risk of heart disease.
~U.S. Food & Drug Administration

If you’ve ever thought of tofu as bland and boring – think again!  Today’s healthy recipe (courtesy of the Minnesota Soybean Growers Association) is a zesty rigatoni, featuring zuccini and onion seasoned with garlic, basil, oregano and – if you like it extra spicy – red pepper flakes. It’s tofurrific!

Makes 6 servings

2 c. zucchini, in 1/4" moons or chopped
2 1/2 c. chopped onions
1 bell pepper, seeded and chopped
2 cloves garlic, minced
1 tsp soy oil
8 oz tofu, mashed
1 Tbs dried parsley
1 tsp dried basil
1/2 tsp dried oregano
1/4 tsp hot red pepper flakes (optional)
8 oz bite-size rigatoni or other small tubular pasta, cooked
2 c. fat-free marinara sauce
1/4 c. Parmesan-style soy cheese

Preheat the oven to 350 degrees. Saute the zucchini, onions, bell pepper and garlic in the soy oil in a non-stick pan over medium heat until tender, adding water if needed to prevent sticking.

Combine the mashed tofu, parsley, basil, oregano and red pepper flakes. Stir the cooked rigatoni into the tofu.

Lightly coat a 3-quart casserole with vegetable oil spray. Spread a thin layer of marinara sauce over the bottom. Layer half the pasta mixture, half the sauteed vegetables, and half the remaining sauce. Repeat layers and top with soy cheese.

Cover the casserole and bake it for 30 minutes. Remove cover and bake another 10 minutes.

For more healthy recipes check out the other delicious recipes listed on this blog or visit Green Mountain Healthy Living Recipe Favorites

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One Response (Add Yours)

  • Anna O. says:

    ummm so tasty!! That Rigatoni with Zucchini and Onions looks just delicious!!! Great recipe with tofu… excellent.

    Yesterday, I had my Pasta con pomodoro e parmiggiano reggiano. I eat pasta to get enough carbs and use it as body fuel when planning a cardio workout. I make sure I have a salad before and some protein too.

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