Rigatoni with Zucchini and Eggplant

Vegetarian
Vegan
Dairy Free
Health score
27%
Rigatoni with Zucchini and Eggplant
65 min.
6
299kcal

Suggestions


Indulge in a delightful culinary experience with our Rigatoni with Zucchini and Eggplant, a vibrant and hearty dish that perfectly embodies the essence of vegetarian and vegan cooking. This recipe is not only a feast for the eyes but also a wholesome meal that caters to various dietary preferences, making it an ideal choice for family gatherings or casual lunch dates.

Imagine the rich flavors of fire-roasted tomatoes mingling with the earthy notes of eggplant and zucchini, all brought together by aromatic herbs like basil, oregano, and rosemary. The addition of nutritional yeast adds a cheesy depth without any dairy, while the mashed tofu provides a creamy texture that binds the ingredients beautifully. Each bite is a celebration of fresh vegetables and wholesome goodness, ensuring you feel satisfied and nourished.

Ready in just 65 minutes, this dish serves six, making it perfect for sharing. Whether you’re looking for a main course, a side dish, or a comforting lunch option, Rigatoni with Zucchini and Eggplant is versatile enough to fit any occasion. Plus, with a caloric count of only 299 kcal per serving, you can enjoy this delicious meal guilt-free. So gather your ingredients, roll up your sleeves, and let’s create a dish that will impress your taste buds and your guests alike!

Ingredients

  •  bell pepper seeded chopped
  • teaspoons basil dried divided ()
  • tablespoon parsley dried
  • 0.5 tsp rosemary dried
  • 0.5 medium eggplant cubed
  • 29 oz canned tomatoes diced fire roasted canned (, if available)
  • cloves garlic minced
  • tablespoon nutritional yeast 
  • large onion chopped
  • 1.5 teaspoon oregano dried divided ()
  • 0.3 cup pinenuts 
  • 0.3 teaspoon pepper red
  • ounces rigatoni 
  • 1.5 teaspoons salt divided ()
  • 12 ounces spicy tofu mashed (lowfat)
  • tablespoons tomato paste 
  • tablespoons water as needed (more )

Equipment

  • oven

Directions

  1. Combine the mashed tofu with the pine nuts, parsley, nutritional yeast, and remaining basil, oregano, salt, and red pepper flakes. Stir the cooked rigatoni into the tofu. Lightly coat a 4-quart casserole with vegetable oil spray.
  2. Spread a thin layer of the vegetable mixture over the bottom (you just want a little sauce there to keep the pasta from sticking).
  3. Place a layer of half the pasta mixture, then cover with half the sautéed vegetables; repeat layers. Cover the casserole and bake it for 30 minutes.
  4. Remove cover and bake another 15 minutes. Before serving, sprinkle with soy Parmesan cheese, if you want.

Nutrition Facts

Calories299kcal
Protein18.36%
Fat21.47%
Carbs60.17%

Properties

Glycemic Index
49.33
Glycemic Load
13.26
Inflammation Score
-9
Nutrition Score
15.403478415116%

Flavonoids

Delphinidin
32.71mg
Apigenin
15.01mg
Luteolin
0.19mg
Isorhamnetin
2.36mg
Kaempferol
0.17mg
Myricetin
0.03mg
Quercetin
5.16mg

Nutrients percent of daily need

Calories:299.06kcal
14.95%
Fat:7.24g
11.14%
Saturated Fat:0.74g
4.61%
Carbohydrates:45.67g
15.22%
Net Carbohydrates:39.58g
14.39%
Sugar:8.83g
9.81%
Cholesterol:0mg
0%
Sodium:866.72mg
37.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.94g
27.88%
Manganese:1.13mg
56.45%
Vitamin C:33.3mg
40.36%
Selenium:24.93µg
35.61%
Vitamin A:1347.4IU
26.95%
Fiber:6.08g
24.33%
Vitamin K:19.86µg
18.91%
Iron:3.39mg
18.85%
Calcium:158.38mg
15.84%
Copper:0.28mg
13.85%
Phosphorus:137.71mg
13.77%
Magnesium:53.6mg
13.4%
Potassium:422.47mg
12.07%
Vitamin B6:0.23mg
11.54%
Vitamin E:1.53mg
10.22%
Folate:35.14µg
8.79%
Vitamin B3:1.7mg
8.5%
Zinc:1.18mg
7.87%
Vitamin B1:0.1mg
6.79%
Vitamin B2:0.1mg
6.05%
Vitamin B5:0.41mg
4.13%