Lemon Tofu Pasta with Asparagus

Dinner

Today's dinner was very easy to put together. I followed a recipe for tofu "feta" and tossed the cubes in with the pasta, steamed asparagus and peas. Finally I sprinkled some "Parmesan Topping" on it.
The recipe for the "Parmesan Topping" is from Chloe's Kitchen but, essentially, I used my magic bullet to pulse and combine 1/2 cup blanched almonds and 1 tbsp nutritional yeast and at the end I added 1 tsp of maple syrup and pulsed a couple more times to combine. I make double this recipe at a time and store it in the freezer to use anytime (it freezes like regular Parmesan would).






The tofu feta recipe starts with draining extra firm tofu as much as possible. Then, cube the tofu as small or as large as you want and add it to a marinade of 1/2 cup water, 1/4 cup apple cider vinegar, 1/4 cup lemon juice, 2 tbsp olive oil, 1 tbsp oregano and 1 tsp salt.
It does not need to sit for very long. You can make this first and let it sit while you get the pasta and vegetables cooked and ready.
At the end just toss everything together and it's done.






Today's summary table

*Based on table 17 Diet Plans for Vegan Children from The Vegetarian Resource Group , skewed for lower age range (ie. Between 1 and 3 years of age, used lower range for 16 month old)

Nutrition Data (Dinner only) **

1 cup cooked pasta

Protein 6.21 g

Calcium 7 mg

Iron 1.4 mg

Magnesium 19 mg

Phosphorus 62 mg

Potassium 47 mg

Sodium 140 mg

Niacin 1.8 mg

Folate 127 mcg

1/2 cup/100g tofu

Protein 10 g

Calcium 77 mg

Iron 1.6 mg

Sodium 4 mg

1/4 cup asparagus

Protein 1.08 g

Calcium 10 mg
Magnesium 6.5 mg
Phosphorus 25 mg
Vitamin C 3.4 mg
Folate 67 mcg
Vitamin A 453 IU

1/4 cup peas
Protein 1.75 g

Fiber 1.5 g
Calcium 7 mg
Magnesium 9 mg
Phosphorus 27 mg
Potassium 51 mg
Sodium 36 mg
Vitamin C 6 mg
Folate 18 mcg
Vitamin A 689 IU

** USDA.gov
http://ndb.nal.usda.gov/ndb/foods?qlookup=&new=1