1 pound whole grain pasta
2 tablespoons extra virgin olive oil
1 large onion – chopped
2 garlic cloves – diced
1/2 teaspoon salt
1/2 lb button (or other local) mushrooms – quartered
1 pound spinach
2 medium zucchinis – chopped
1/2 pound organic tofu – firm, drained and mashed to resemble a ground beef consistency
1 jar organic spaghetti sauce
1 14 oz can stewed organic tomatoes
1 bay leaf
1 teaspoon oregano
1/2 teaspoon sugar
s & p to taste
Cook pasta according to package directions. Once cooked to al dente, drain but don’t rinse. In a large pot, saute onion and garlic in olive oil and salt. Add mushrooms, spinach and zucchini. Cover and cook about 5 minutes, stirring frequently.
Add mashed tofu, spaghetti sauce, stewed tomatoes, bay leaf, oregano and sugar. Add salt and pepper to taste. Cover and simmer 10 minutes longer.
Serve with whole grain pasta and a salad of mixed organic greens, lightly dressed.
OPTIONAL: Serve with a whole grain garlic bread. To make slice a whole grain baguette on the diagonal. In a bowl, mash together softened butter and 3 cloves of pressed or finely minced garlic. Spread into the slices. Wrap in tin foil and bake at 350 for 20 minutes.
450 Calories, 9g Total Fat, 502mg Sodium, 77g Total Carbs, 11g Protein