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FAB FRUGAL MONDAY MEALS – Edamame Pasta with Tofu & Veggies

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frugal vegetarian meal planning

FAB FRUGAL MONDAY MEALS – Week #7 by Nicole Osinga

 

Our Monday Meals Summer Series proves it is possible to eat well on a budget.  We’ve collaborated with some of our favorite dietitians and food bloggers to compile our Fabulously Frugal Monday Meal series.  Sign up here to try something new and tasty every week.

 

This week, Nicole Osinga shares her recipe for Edamame Pasta with Tofu & Veggies. Check out her blog for fantastically frugal plant-based recipes, as well as other great information from a registered dietician.  

 

 

Message from Nicole:

The majority of my diet is plant-based. From first-hand experience, I know I spend less on groceries now, compared to when I ate meat, about 7 years ago. Don’t believe me? Consider comparing the cost of plant-based proteins to animal proteins. Plant-based proteins that I  consume include tofu, edamame, lentils, chickpeas, black beans, white beans, etc. These proteins can usually be purchased for under $2-3 per serving. I don’t think you will be able to find animal protein than can be purchased for this little.

 

 

Edamame Pasta with Tofu & Veggies

Ingredients:

  • 8 oz. Explore Cuisine Organic Edamame Spaghetti
  • 350 g PC Blue Menu Extra Firm Tofu
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp olive oil
  • 1 red pepper & 1 yellow pepper
  • 1 green onion
  • ½ cup pesto sauce

 

Directions:

  • To press tofu, wrap tofu in an absorbent towel and place something heavy on top (I use a few cookbooks) for 5-15 minutes.
  • While tofu is pressing, dice peppers and green onion with large knife.
  • Once tofu is done pressing, cut into small cubes. Toss in bowl with olive oil, onion and garlic powder.
  • Heat a large skillet over medium heat. Once heated, add coated tofu and fry until all sides are brown and firm.
  • While tofu is frying, cook pasta according to directions on box.
  • Once pasta is cooked and tofu is fried, toss with peppers and onion in a large bowl. Top with pesto sauce.

Serves 4

 

frugal vegetarian meal planning

 

PRICE BREAKDOWN:

  • 8 oz. Explore Cuisine Organic Edamame Spaghetti ($3.28)
  • 350 g PC Blue Menu Extra Firm Tofu ($1.57)
  • 1 tbsp garlic powder ($0.06)
  • 1 tbsp onion powder ($0.06)
  • 1 tbsp olive oil ($0.12)
  • 1 red pepper & 1 yellow pepper ($2.36)
  • 1 green onion ($1.19)
  • ½ cup pesto sauce ($1.58)

 

Total recipe cost (4 servings): $10.22

Cost per serving: $2.56

*Prices have been converted from CAN to USD

 

fab frugal vegetarian mean planning

Nicole Osinga’s brings a fresh and evidenced-based perspective, while working towards practical nutrition solutions with her clients.   She is Registered Dietitian with the College of Dietitians of Ontario and holds a Bachelor’s and Master’s degree in Human Nutrition from the University of Guelph. She is located just outside of Toronto, Ontario. She is a proud promoter of plant-based, real food eating!  Connect with her on her website, Facebook, Twitter, and Instagram.  

 

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