Creamy Tofu Pasta
Indulge in the velvety goodness of this Creamy Tofu Pasta, a wholesome and dairy-free twist on classic comfort food. Featuring silken tofu as the star ingredient, this recipe creates a rich, plant-based sauce that’s luxuriously smooth and packed with protein. Nutritional yeast adds a savory, cheesy depth, while garlic, olive oil, and a dash of lemon juice enhance the flavor profile with zest and aroma. Perfectly customizable, this one-pot wonder comes together in just 30 minutes, making it an ideal weeknight dinner or quick meal prep option. Garnished with fresh parsley for a bright finish, this vegan pasta dish is as beautiful as it is delicious. Whether you choose spaghetti, penne, or fettuccine, every bite is a creamy, satisfying delight!
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 300 g Pasta of your choice (spaghetti, fettuccine, or penne)
- 300 g Silken tofu
- 2 tbsp Olive oil
- 4 Garlic cloves, minced
- 3 tbsp Nutritional yeast
- 120 ml Unsweetened plant-based milk (e.g., almond, soy, or oat)
- 2 tbsp Lemon juice
- 1 tsp Salt
- 0.5 tsp Black pepper
- 0.25 tsp Red pepper flakes (optional)
- 2 tbsp Fresh parsley, chopped (for garnish)
- 1 liter Water (for boiling pasta)
- 1 tbsp Salt (for boiling pasta)
Instructions
Bring a large pot of water to a boil, add 1 tablespoon of salt, and cook the pasta according to the package instructions until al dente. Reserve 1 cup of pasta water before draining the pasta and set aside.
While the pasta cooks, heat 2 tablespoons of olive oil in a pan over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant, but not browned.
In a blender, combine silken tofu, sautéed garlic, nutritional yeast, plant-based milk, lemon juice, 1 teaspoon of salt, 0.5 teaspoon of black pepper, and optional red pepper flakes. Blend until smooth and creamy.
Transfer the blended tofu sauce to a large pan over low heat. Heat the sauce gently, stirring occasionally. If the sauce is too thick, add a few tablespoons of the reserved pasta water to thin it out to your desired consistency.
Add the cooked pasta to the pan with the sauce and toss to coat evenly. Cook for 1-2 minutes, allowing the pasta to absorb the flavors of the sauce.
Adjust seasoning with additional salt and pepper, if needed.
Serve immediately, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
249 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.7 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2253 mg | 98% | |
| Total Carbohydrate | 28.6 g | 10% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 0.9 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 87 mg | 7% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 273 mg | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
