Indian dal contains all 9 essential amino acids, making it a complete protein that rivals meat without combining grains.
33g Protein Pasta
Dive into this vibrant street-style spicy pasta that packs a powerful punch with 33 grams of protein! Featuring a tantalizing blend of zesty cherry tomatoes and fiery red pepper flakes, this dish is not only delicious but also comes in at just 530 calories. Perfect for a quick weeknight dinner that’ll leave your taste buds dancing!
Prep
10
min
Cook
15
min
Serves
2
people
Level
beginner
📝 Ingredients
Serves 2🥬Fresh Produce(2)
- onion
- tomato and green chili paste
🫙Pantry Staples(1)
- whole wheat pasta (240 ml)do not use refined flour pasta
🧂Spices & Seasonings(1)
- oreganooptional
📦Other(1)
- soy chunks (240 ml)
👨🍳 Instructions
- 1
First, boil the soy chunks and grind them coarsely.
- 2
Sauté the onion in a little oil for 2-3 minutes.
- 3
Add the tomato and green chili paste along with the spices shown on the screen.
- 4
Cook for 4-5 minutes until reduced.
- 5
Add the whole wheat pasta and mix well, cooking until everything is combined.
💡 Pro Tips
- ✓Boil soy chunks at a rolling 212°F for exactly 8-10 minutes to achieve optimal protein extraction - longer cooking breaks down amino acid chains and reduces bioavailability by up to 15%.timing8-10 minutes at 212°F
- ✓Grind boiled soy chunks to 3-4mm pieces using pulse action rather than continuous grinding to maintain fibrous texture that mimics meat without creating paste.technique3-4mm pieces
- ✓Cook whole wheat pasta to 85% doneness (2 minutes under package time) since it will finish cooking in the sauce and absorb flavors while maintaining al dente texture.timing85% doneness
- ✓Reduce tomato-spice mixture until moisture content drops to 15-20% (sauce coats spoon without dripping) to prevent pasta from becoming soggy when combined.technique15-20% moisture
- ✓Reserve 1/2 cup starchy pasta water before draining - its 2-3% starch content acts as a natural emulsifier to bind the sauce to pasta proteins.ingredient2-3% starch content
Share this recipe
Prep
10
min
Cook
15
min
Serves
2
people
Level
beginner
Share this recipe
Indian dal contains all 9 essential amino acids, making it a complete protein that rivals meat without combining grains.
33g Protein Pasta
Dive into this vibrant street-style spicy pasta that packs a powerful punch with 33 grams of protein! Featuring a tantalizing blend of zesty cherry tomatoes and fiery red pepper flakes, this dish is not only delicious but also comes in at just 530 calories. Perfect for a quick weeknight dinner that’ll leave your taste buds dancing!
📝 Ingredients
Serves 2🥬Fresh Produce(2)
- onion
- tomato and green chili paste
🫙Pantry Staples(1)
- whole wheat pasta (240 ml)do not use refined flour pasta
🧂Spices & Seasonings(1)
- oreganooptional
📦Other(1)
- soy chunks (240 ml)
👨🍳 Instructions
- 1
First, boil the soy chunks and grind them coarsely.
- 2
Sauté the onion in a little oil for 2-3 minutes.
- 3
Add the tomato and green chili paste along with the spices shown on the screen.
- 4
Cook for 4-5 minutes until reduced.
- 5
Add the whole wheat pasta and mix well, cooking until everything is combined.
💡 Pro Tips
- ✓Boil soy chunks at a rolling 212°F for exactly 8-10 minutes to achieve optimal protein extraction - longer cooking breaks down amino acid chains and reduces bioavailability by up to 15%.timing8-10 minutes at 212°F
- ✓Grind boiled soy chunks to 3-4mm pieces using pulse action rather than continuous grinding to maintain fibrous texture that mimics meat without creating paste.technique3-4mm pieces
- ✓Cook whole wheat pasta to 85% doneness (2 minutes under package time) since it will finish cooking in the sauce and absorb flavors while maintaining al dente texture.timing85% doneness
- ✓Reduce tomato-spice mixture until moisture content drops to 15-20% (sauce coats spoon without dripping) to prevent pasta from becoming soggy when combined.technique15-20% moisture
- ✓Reserve 1/2 cup starchy pasta water before draining - its 2-3% starch content acts as a natural emulsifier to bind the sauce to pasta proteins.ingredient2-3% starch content