Veggie Pastitsio with Tofu Bechamel (Pulses-free)

Name: Veggie Pastitsio with Tofu Bechamel (Pulses-free)
Total time: 2 h
Yield: 6 to 8
Ingredients: 500g wholewheat pasta (cooked and cooled); A drizzle of extra virgin olive oil for greasing; 2 tbsp of parsley, finely chopped; 20g Parmesan over the pasta layer; 10g dried porcini mushrooms; 300ml boiling water; 2 tbsp sunflower seeds; 3 tsbp extra virgin olive oil + 1/2 tbsp for drizzling; 1/2 white onion; 2 cloves of garlic, minced; 1 tbsp tomato paste; 1 carrot (approx. 180g); 1 small beetroot (approx. 70g); 200g canned tomatoes; 1/4 cup tahini, 60g (sesame seed paste); 200g baby chestnut mushrooms; 1 tbsp of lemon juice; zest of one lemon; 1 tsp smoked paprika; 1 tsp sea salt, or to taste; 1 tsp black pepper; 500g wholewheat penne; 600g organic silken tofu; 400g almond milk; 30g arrowroot starch (for thickening); 1 organic egg; 40g grated Parmesan (or 2 tbsp nutritional yeast; for a non-dairy alternative); ½ tsp nutmeg powder; 1 tsp black pepper

COOK TIME:

2 HRS

SERVES:

6 to 8

No Ratings Yet

Pastitsio is a staple of Greek cuisine, known for its layered structure of jumbo-size pasta, rich sauce, and creamy béchamel sauce. While the traditional version is undeniably comforting, this adaptation focuses on vegetables and nutrient density without compromising on taste or texture. As my approach to food has evolved, I’ve prioritized meals that offer both satiety a generous amount of of protein, and are rich in fibre, and centred around whole ingredients.

This version swaps the classic béchamel for a high-protein alternative made with silken tofu, delivering the same creamy texture with added nutritional benefits. Each portion of this veggie pastitsio provides approximately 4.6g of fibre, contributing to digestive health and sustained energy release. The fibre comes primarily from the wholewheat pasta, carrots, beets, mushrooms, and sunflower seeds, offering a mix of soluble and insoluble fibre to support gut health and satiety.

ALLERGENS: SESAME(TAHINI), SOY (TOFU), DAIRY (PARMESAN), WHEAT (PASTA)

Puttanesca Pasta with Anchovies & Polenta-Crusted Aubergine

Ingredients

FOR THE PASTA LAYER

500g wholewheat pasta (cooked and cooled)

A drizzle of extra virgin olive oil for greasing

2 tbsp of parsley, finely chopped

20g Parmesan over the pasta layer

FOR THE VEGETABLE SAUCE

10g dried porcini mushrooms

300ml boiling water

2 tbsp sunflower seeds

3 tsbp extra virgin olive oil + 1/2 tbsp for drizzling

1/2 white onion

2 cloves of garlic, minced

1 tbsp tomato paste

1 carrot (approx. 180g)

1 small beetroot (approx. 70g)

200g canned tomatoes

1/4 cup tahini, 60g (sesame seed paste)

200g baby chestnut mushrooms

1 tbsp of lemon juice

zest of one lemon

1 tsp smoked paprika

1 tsp sea salt, or to taste

1 tsp black pepper

500g wholewheat penne

FOR THE BECHAMEL SAUCE

600g organic silken tofu

400g almond milk

30g arrowroot starch (for thickening)

1 organic egg

40g grated Parmesan (or 2 tbsp nutritional yeast

for a non-dairy alternative)

½ tsp nutmeg powder

1 tsp black pepper

½ tsp sea salt, or to taste

FOR THE TOPPING

40g Parmesan (or 2 tbsp nutritional yeast

for a non-dairy alternative)

Instructions

Cook the wholewheat pasta according to the packet instructions. Drain, rinse under cool water, and set aside.
Grease a large 9x13 inch (23x33 cm) baking dish with a drizzle of olive oil and spread the cooked pasta evenly in the dish. Sprinkle with 20g of Parmesan or a vegan alternative. Set aside to cool down.
Rehydrate the dried porcini mushrooms by soaking them in warm water. At the same time, soak the sunflower seeds in warm water to soften them.
In a large pan, heat 1 tablespoon of olive oil and sauté the finely chopped onion and minced garlic over medium heat until softened and fragrant.
Add the grated carrot and beet to the pan and stir well. Pour in the vegetable stock, cover, and let simmer for about 20 minutes until the vegetables soften but still have a bite.
While the vegetables are cooking, blend the rehydrated porcini mushrooms, drained sunflower seeds, fresh mushrooms, tahini, and 1 tablespoon of olive oil into a thick paste.
Stir the blended mushroom mixture into the pan with the vegetables. Add the canned tomatoes, tomato paste, apple cider vinegar, paprika, cinnamon stick, salt, and black pepper. Stir well and let it cook half-covered for another 10–15 minutes until thickened. Remove the cinnamon stick and set the sauce aside.
In a blender, combine the silken tofu, almond milk, arrowroot starch, grated Parmesan (or vegan alternative), nutmeg, black pepper, and sea salt. Blend until smooth.
Pour the blended béchamel mixture into a saucepan over low heat. Stir continuously until it begins to thicken.
Whisk one whole egg (or two egg yolks for a richer texture) and slowly mix it into the béchamel, stirring well to combine and ensure a smooth consistency.
Pour the vegetable sauce over the pasta, spreading it evenly. Then, gently pour the thickened béchamel over the top, smoothing it out with a spatula.
Sprinkle the remaining 40g of Parmesan or a vegan alternative over the top.
Bake in a preheated oven at 180°C (350°F) for about 30–35 minutes, or until the top is golden and set.
Let it rest for 10 minutes before slicing and serving.

Nutritional value per portion* / Calories: ~435 kcal, Protein: ~14–16g, Fibre: ~4.6g, Carbohydrates: ~57g, Fat: ~15.4g

*The nutritional values in these recipes are AI-generated estimates and should be used as a guideline. Actual values may vary based on ingredient brands, cooking methods, and portion sizes. For the most accurate information, please check product labels or consult a nutrition professional

You may also want to try:

Puttanesca Pasta with Anchovies & Polenta-Crusted Aubergine

Go to Recipe