Espirais de massa de lentilha com tofu e páprica: receita vegana saudável

At this time of the year, when the summer heat is coming near, so lets have a like-back into creating pasta that is made out of legumes, as this does afford a great amount of chances to create fresher and lighter foods, without us having to resort to the creation of salads, every single time. Blending the lentil pasta spirals with paprika tofu we have a very simple and easy vegan food, which already contains a lot of protein and can be carried away.

Lentil Pasta Spirals With Paprika Tofu: Healthy Vegan Recipe.

Ingredients.

For 2 persons.

• Lentil flour pasta- 150g.
• firm tofu- 400g.
• Sweet paprika- 1 teaspoon.
• Hot paprika- 1/2 teaspoon (or to taste).
• Ground turmeric- 1/4 teaspoon.
• Ground cumin- 1/4 teaspoon.
• Black pepper to taste.
• Garlic cloves- 1.
• Chives or parsley.
• Salt.
• Extra virgin olive oil.
• Lemon zest.

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How to Make Lentil Pasta Spirals With Paprika Tofu?

Difficulty: Easy

• Total time- 30m.
• Elaboration- 5m.
• Cooking- 25m.
• Repose- 30m.

• Take the tofu out of the whey and drain and wrap with 2 or 3 layers of kitchen paper. Put a weight on the top (e.g. carton of milk) and leave to drain well (at least 30 minutes).
• Dice into small-sized squares. Put a small amount of olive oil in a frying pan or griddle and place the tofu into it. Fry on every side brown, slowly in medium-high heat adding all the spices.
• Add salt and pepper and when it was tasting golden take it out to give a crispy hint. Reserve.
• Prepare the lentil pasta according to the label without taking much time. Drain gently.
• Put in a bit additional oil in the pan and evenly sear the finely chopped clove of garlic. Re-introduce the tofu and the pasta and saute a few minutes. Using salt and pepper to taste, serve with chopped chives and washed lemon zest.

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What to Serve With Tofu Spirals?

This lentil pasta spirals with tofu with paprika dish is quite complete, very rich in vegetable proteins and satiating, so the only thing that is lacking is a good portion of vegetables to complete the menu. As a first course we may have such things as a hot or cold vegetable cream, salad made up of the varied combinations, roasted seasonal vegetables.

Benefits of Lentil Pasta Spirals With Paprika Tofu.

1. Improved satiety & appetite control.

Switching to legume-based pasta (such as lentil pasta) has been shown to increase feelings of fullness and reduce overall food intake compared to conventional wheat pasta. A 2024 study found that participants who ate legume-based pasta reported greater post-meal satiety and ate less at their next meal.⁽¹⁾
Why this matters for your recipe: With the lentil flour pasta in your dish, you’re getting a base that helps you feel full, which is great when you want a satisfying yet lighter meal.

2. Higher plant-protein & better amino acid profile.

Using lentil flour boosts the protein and essential amino acid content of the pasta. For example, a 2020 nutritional-characterisation study of lentil-fortified spaghetti found “high values of essential AAs with improvement of the biological value” compared to traditional formulations.⁽²⁾
Also, the tofu provides a complete plant protein, containing all essential amino acids and rich in minerals like calcium, iron, manganese.
Why this matters for your recipe: When you combine lentil-based pasta and well-seasoned tofu, you’re creating a meal that delivers significant plant-protein—excellent for vegans, vegetarians, or those looking to cut back on meat.

3. Heart health & metabolic support.

Research indicates that regular consumption of tofu may be associated with a lower risk of heart disease — e.g., one study among U.S. health professionals found weekly tofu eaters had about 18% lower heart disease risk.⁽³⁾

One trial found lentil-based pasta can lower energy intake and modulate appetite, which links into weight management and indirectly to metabolic health.
Why this matters for your recipe: By choosing legumes and tofu (instead of heavier animal-proteins or highly refined carbs), your dish supports cardiovascular health, better blood sugar control, and healthier food choices overall.

Opinião de especialista.

Combining lentil pasta with tofu is a smart way to boost both protein and fiber in a single meal, says Dr. Maya Kulkarni, Clinical Nutrition Specialist. Legume-based pasta helps regulate blood sugar better than traditional wheat pasta, while tofu provides complete plant protein and important minerals. Dishes like these are not only satisfying but support long-term heart and metabolic health, especially for people reducing meat consumption.

Perguntas frequentes.

Resumindo.

Paprika tofu lentil pasta spirals is a good and healthy recipe that fills the body with protein and fiber. This version of the lentil pasta and paprika tofu would satisfy any vegetarian and even meat-eaters as it is a well-balanced dish that can be served as the main course. Out to give the traditional pasta dishes a healthy and delicious twist? This is the dish to make!

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