Healthy Taco Pasta Bake (Vegetarian) Recipe
Introduction
This Healthy Taco Pasta Bake is a delicious vegetarian dish that combines the bold flavors of taco seasoning with wholesome ingredients like tofu, vegetables, and pasta. It’s a satisfying and easy bake perfect for a weeknight dinner that the whole family will enjoy.
Ingredients
- 3 cups small pasta shape, dry (such as bowtie)
- 1 package firm or extra firm tofu (drained)
- 1/4 cup olive oil
- 1 large bell pepper, cored and chopped
- 1 large zucchini, chopped (about 3 cups)
- 1 can corn, drained
- 2 cups baby spinach
- 1 tablespoon taco seasoning
- 1 cup taco sauce
- 1/2 cup salsa (mild or medium)
- 1 cup cheddar cheese, freshly grated or shredded
- Salt and pepper, to taste
- Optional: chopped parsley or cilantro, to garnish
Instructions
- Step 1: Preheat the oven to 400°F (200°C).
- Step 2: Bring a large pot of water to a boil and cook the pasta until al dente, following the package instructions. Drain and set aside.
- Step 3: While the pasta cooks, crumble the tofu by draining it, wrapping it in paper towels, and gently pressing out excess moisture. Tear the block into chunks and squeeze these into smaller pieces until fully crumbled.
- Step 4: Heat olive oil in a large pan over medium heat. Add the chopped zucchini and bell pepper, cooking and stirring frequently for about 5 minutes until slightly softened.
- Step 5: Add the crumbled tofu, drained corn, baby spinach, taco seasoning, salt, and pepper. Continue cooking and stirring for another 5 minutes until the spinach wilts and ingredients are well combined.
- Step 6: Transfer the cooked vegetables and tofu to a large baking dish. Add the cooked pasta and taco sauce, stirring everything together until evenly mixed.
- Step 7: Spread the salsa evenly over the pasta mixture, then sprinkle the grated cheddar cheese on top in an even layer.
- Step 8: Bake in the preheated oven for 15 minutes, or until the cheese is melted and slightly browned on top.
- Step 9: Remove from the oven, garnish with chopped parsley or cilantro if desired, and serve hot.
Tips & Variations
- For extra protein, try using black beans instead of or in addition to tofu.
- Swap cheddar cheese for a dairy-free alternative to keep this dish vegan.
- Use gluten-free pasta to make the recipe suitable for gluten sensitivities.
- If you like it spicier, add some chopped jalapeños or a dash of hot sauce.
Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat individual portions in the microwave until warmed through, or bake in the oven at 350°F (175°C) for 10-15 minutes to maintain a crispier top.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I make this taco pasta bake ahead of time?
Yes, you can prepare the entire dish up to step 7, cover it, and refrigerate overnight. Bake it just before serving to enjoy the cheese melted and bubbly fresh.
What can I use instead of tofu?
You can substitute tofu with cooked beans like black beans or pinto beans, or even cooked lentils for a different texture and protein boost.
Print
Healthy Taco Pasta Bake (Vegetarian) Recipe
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A delicious and nutritious Healthy Taco Pasta Bake that is vegetarian-friendly and packed with colorful vegetables, crumbled tofu, and flavorful taco seasoning. This easy-to-make casserole combines pasta, veggies, and cheese for a comforting meal that bakes quickly in the oven, making it perfect for weeknights or meal prepping.
Ingredients
Vegetables & Protein
- 1 large bell pepper, cored and chopped
- 1 large zucchini, chopped (about 3 cups)
- 1 can corn, drained
- 2 cups baby spinach
- 1 package firm or extra firm tofu, drained
Pasta & Sauces
- 3 cups small pasta shape, dry (e.g. bowtie)
- 1 cup taco sauce
- 1/2 cup salsa (mild or medium)
Other Ingredients
- 1/4 cup olive oil
- 1 tbsp taco seasoning
- 1 cup cheddar cheese, freshly grated or shredded
- Salt and pepper, to taste
- Optional: chopped parsley or cilantro, to garnish
Instructions
- Preheat oven: Preheat your oven to 400°F (200°C) to prepare for baking the pasta casserole later.
- Cook pasta: Bring a pot of water to a boil and cook the pasta until al dente according to package instructions. Drain and set aside.
- Prepare tofu: While waiting for the water to boil, drain the tofu from its packaging. Wrap it in paper towels and gently press to remove excess water. Crumble the tofu into small pieces by tearing it apart with your hands.
- Sauté vegetables: Heat olive oil in a large pan over medium heat. Add the chopped zucchini and bell peppers. Cook for 5 minutes, stirring frequently until they soften.
- Add tofu and seasonings: Add the crumbled tofu, drained corn, baby spinach, taco seasoning, salt, and pepper to the pan. Continue cooking and stirring for another 5 minutes until the spinach wilts and flavors are combined.
- Combine in baking dish: Transfer the cooked vegetables and tofu mixture to a large baking dish. Add the cooked pasta and taco sauce. Stir thoroughly to combine all ingredients evenly.
- Add salsa and cheese: Spread the salsa in an even layer over the pasta mixture. Sprinkle the grated cheddar cheese evenly on top.
- Bake: Place the baking dish in the preheated oven and bake for 15 minutes until the cheese is melted and slightly browned.
- Garnish and serve: Remove the dish from the oven. Garnish with chopped parsley or cilantro if desired. Serve hot and enjoy your Healthy Taco Pasta Bake!
Notes
- You can substitute tofu with your preferred plant-based protein or use extra vegetables if desired.
- Adjust the level of salsa spiciness to suit your taste, using mild or medium varieties.
- This dish can be made ahead and reheated for convenience.
- Use gluten-free pasta to make this recipe gluten-free.
- Leftovers keep well refrigerated for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mexican-inspired Fusion
Keywords: healthy taco pasta bake, vegetarian pasta bake, tofu taco casserole, easy taco pasta recipe, baked pasta with vegetables
