Whole Wheat Pasta with Tofu and Cucumber - PCOS-Friendly Recipe

Servings: 4

Lunch

This Whole Wheat Pasta with Tofu and Cucumber is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

An updated pasta salad - whole-wheat spaghetti served at room temperature with sautéed tofu, cucumbers, scallions, and an Asian dressing makes a delicious warm-weather meal, reminiscent of Japanese soba-noodle dishes.

Ingredients

3/4 lb. whole-wheat spaghetti
1 1/4 lb. firm tofu
1 tbsp. plus 4 teaspoons soy sauce
2 1/2 tsp. grated fresh ginger
2 1/2 tbsp. Cooking oil
2 tbsp. Wine vinegar
1 1/2 tsp. lemon juice
1 tsp. Asian sesame oil
3/4 tsp. grated lemon zest
1/4 tsp. salt
.13 tsp. cayenne
2 Cucumbers
3 scallions including green tops
3 tbsp. chopped cilantro or fresh parsley

Instructions

In a large pot of boiling, salted water, cook the spaghetti until just done, about 15 minutes. Drain the pasta. Rinse with cold water and drain thoroughly.
In a medium bowl, combine the tofu with the 1 tablespoon soy sauce and 1/2 teaspoon of the grated ginger. Let sit for about 5 minutes.
In a large glass or stainless-steel bowl, combine the remaining 2 teaspoons ginger and 4 teaspoons soy sauce, 1 1/2 tablespoons of the cooking oil, the vinegar, lemon juice, sesame oil, lemon zest, salt and cayenne.
In a large nonstick frying pan, heat the remaining 1 tablespoon cooking oil over moderate heat. Add the tofu and cook, stirring frequently, until browned, about 8 minutes. Add the tofu, pasta, cucumbers, scallions and cilantro to the dressing in the large bowl and toss.
Wine Recommendation: The crisp citrus tang of a German Riesling Spätlese halbtrocken is just right for this summery dish and its Asian flavors. Halbtrocken means half dry, or just a little sweet. Try one from the Pfalz, where the sunny climate yields fruity wines.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Lemon.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Whole Wheat Pasta with Tofu and Cucumber good for PCOS?

Yes, this Whole Wheat Pasta with Tofu and Cucumber recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

Cook Another PCOS-Friendly Lunch

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

Hormone Balance: Kefir Green Goddess Dressing Hormone Support: Collagen Beauty Water for PCOS Hormone Balance: Arugula and Walnut Pesto for PCOS Hormone Balance: Probiotic Green Goddess Dressing PCOS Liver Support: Microgreens Power Salad Metabolic Health: Sorrel Soup for PCOS

Browse All Lunch Recipes