Ultimate Protein Pasta with Creamy Tofu Sauce

Ingredients

Pasta

• 6 oz Dry legume pasta, such as chickpea, lentil, or edamame pasta
• 1/2 cup Reserved pasta water
• 1 cup Broccoli, spinach, peas, or other vegetables
• 1 tbsp Fresh parsley or basil, chopped
• 1 tbsp Vegan parmesan or nutritional yeast, optional

Creamy Tofu Sauce

• 8 oz Firm or silken tofu
• 2 tbsp Nutritional yeast
• 1 tbsp Lemon juice
• 1 tbsp Tahini or cashew butter
• 1 tbsp Tamari or soy sauce
• 1 tsp Olive oil
• 1 clove Garlic
• 1/2 tsp Garlic powder
• 1/2 tsp Onion powder
• 1/4 tsp Black pepper
• 1/4 tsp Smoked paprika, optional
• 1/3 cup Unsweetened plant milk
• 1/2 tsp Salt, or to taste

Optional Toppings

• Chili flakes
• Toasted pine nuts or pumpkin seeds
• Fresh basil or parsley
• Roasted cherry tomatoes
• Sautéed mushrooms
• Vegan parmesan
• Lemon zest

Instructions

1. Cook the Pasta: Cook the legume pasta according to the package instructions until just tender. Add the vegetables during the final 2–3 minutes of cooking if using broccoli, peas, or another quick-cooking vegetable. Reserve 1/2 cup of pasta water, then drain.

2. Blend the Sauce: Add the tofu, nutritional yeast, lemon juice, tahini, tamari, olive oil, garlic, seasonings, plant milk, and salt to a blender. Blend until completely smooth and creamy.

3. Warm the Sauce: Pour the tofu sauce into a large skillet over low to medium heat. Warm gently for 3–5 minutes, stirring frequently. Avoid bringing it to a boil.

4. Combine with the Pasta: Add the drained pasta and vegetables to the skillet. Toss until evenly coated. Add reserved pasta water a tablespoon at a time until the sauce reaches your preferred consistency.

5. Finish & Serve: Divide between two bowls and top with fresh herbs, chili flakes, vegan parmesan, toasted seeds, or a little lemon zest.

Pro-Tip

For the smoothest sauce, use silken tofu. For a thicker, higher-protein sauce, use firm tofu and add a little extra plant milk or pasta water while blending. Add sautéed mushrooms, spinach, peas, or roasted tomatoes to make the meal even more substantial.