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!

Nutriscore Rating: 64/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

Adjust seasoning with additional salt and pepper, if needed.

Step 7

Serve immediately, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	(1832.3g)

Amount per serving	% Daily Value*
Calories	992.1

Total Fat 40.3g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 9084.4mg	0%
Total Carbohydrate 112.5g	0%
Dietary Fiber 9.5g	0%
Total Sugars 4.6g
Protein 44.4g	0%

Vitamin D 50.7IU	0%
Calcium 1253.8mg	0%
Iron 8.7mg	0%
Potassium 947.8mg	0%

*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.

Source of Calories

Fat: 36.6%

Protein: 17.9%

Carbs: 45.4%