Published: · Modified: by Nisha Melvani, RDN · This post may contain affiliate links · 16 Comments
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This recipe for Tofu Pasta Sauce is quick, delicious, vegan, and budget-friendly. A dinner the whole family will love. Kid approved. This flavor-packed recipe uses firm tofu for a protein-rich and creamy sauce.
this RECIPE
No chopping required, ready in under 25 minutes, and loved by all! Keep this pasta sauce recipe in your arsenal for when you need to get dinner on the table ASAP.
Plus, it's so easy, I have my kids make it for me. (They're teenagers. I wouldn't be handing this recipe over to young kids.)
This recipe was inspired by my Vegan Pasta Bake with Mushrooms on this site. If you like sun-dried tomatoes, also give this Sun-Dried Tomato Walnut Pesto Pasta a try.
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- 👩🏼🌾 Ingredients
- 🫙 Substitutes
- 📖 How to Make Tofu Pasta Sauce
- ✔️ Expert Tips
- 🙋🏽♀️ Recipe FAQs
- 🍽 Related Recipes
- 👩🏽🍳 Made This Recipe?
- 📖 Recipe
- 💬 Comments
👩🏼🌾 Ingredients
Tofu
Tofu is a healthy plant-based source of protein, containing all nine essential amino acids. It's made from soybeans which are naturally gluten-free and low in calories. Plus, it's a good source of iron and contains no cholesterol. It's also rich in heart-healthy isoflavones and good fats.
In addition, it's very versatile and easy to cook with, readily taking on the flavor of sauces and marinades.
Is firm or extra firm tofu better?
It depends. Extra firm tofuhas less water thanfirm tofu, which you notice in the difference in texture. The culinary uses offirmandextra firmare almost the same, butextra firm tofudoesn't absorb marinades as well. On the other hand,the extra firmis easier to pan-fry, stir-fry, or deep-fry.
Nutritional Yeast
Due to its cheesy, nutty flavor, nutritional yeast can be added to just about all your meals and snacks for extra protein, vitamins, minerals, and antioxidants.
🫙 Substitutes
- Extra-virgin olive oil - This gives the tofu pasta sauce a creamy and smooth texture. However, feel free to substitute the olive oil for water, and some fresh lemon juice, for an oil-free option.
- Nutritional yeast - substitute with vegan parmesan as needed
Try my Creamy Dairy-Free Vegan Lemon Pasta for another nut-free sauce. For more easy and healthy pasta dinner ideas, visit my Vegan Pasta Recipes page.
📖 How to Make Tofu Pasta Sauce
Step 1. Add the tofu, miso, garlic, nutritional yeast, and oil to a food processor.
Step 2. Press the 'on' button. Process until smooth and creamy, adding water or oil as needed. Use a spatula to scrape down the sides so everything gets incorporated evenly.
Step 3. Cook the Sauce: Transfer the tofu pasta sauce to a large sauté pan and add the reserved pasta water to thin out the sauce. (Remember to save some when your pasta is done cooking.) Cook until warmed through. Mix in the sun-dried tomatoes, and cooked pasta. Add fresh lemon juice, and crushed red pepper.
✔️ Expert Tips
- Storage: If you don't plan on using all the sauce, transfer some to an air-tight container before adding the pasta. Refrigerate for up to three days.
- To reheat the sauce, add water until the desired consistency.
🙋🏽♀️ Recipe FAQs
What is nutritional yeast made from?
Nutritional yeast is golden flakes made with yeast similar to the strain used in brewing and baking, but it’sdeactivatedin the final product.
Why do vegan recipes use nutritional yeast?
Manyvegans usefortifiednutritional yeast, which provides the daily recommended amount of B12, which is usually scarce in avegandiet.
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- Pasta with Tahini Sauce
- Simple Chickpea Recipes
- Zucchini Lasagna (42g Protein)
👩🏽🍳 Made This Recipe?
Share yourTofu Pasta Sauce creation with me onInstagram. It makes my day to see you recreate my recipes.
I would love it if you would rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
Tofu Pasta Sauce
Nisha Melvani
This recipe for Tofu Pasta Sauce is quick, delicious, vegan, and budget-friendly. A dinner the whole family will love. Kid approved.
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Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Course Main Course
Cuisine Vegan
Servings 6 people
Calories 363 kcal
Ingredients
- 6 cups dry pasta
For the sauce:
- 14 ounces firm tofu
- ¼ cup plus 2 tablespoons extra-virgin olive oil
- 2 garlic cloves
- ¼ cup nutritional yeast
- 2 tablespoons mellow miso (white miso)
- 6 sun-dried tomatoes roughly chopped (preserved in olive oil)
- Fresh lemon juice to taste
- Crushed red pepper to taste
Instructions
Pasta: Cook the pasta according to packet directions until al dente. Reserve two cups of the pasta cooking water.
Sauce: Place the tofu, olive oil, garlic, nutritional yeast, and miso in a food processor. Process until smooth, scraping the sides of the container with a spatula as needed.
Cook: Transfer the sauce to a large sauté pan. Add one cup of the reserved pasta cooking water and whisk to combine. Cook over low heat, stirring frequently. When the sauce is warm, mix in the pasta, and sun-dried tomatoes. Cook over low heat until warmed through, adding more pasta cooking water as needed.
Season: Add fresh lemon juice, and crushed red pepper.
Notes
- Remember to save the pasta cooking water for finishing the sauce.
- Use sun-dried tomatoes preserved in olive oil.
Nutrition
Calories: 363kcal | Carbohydrates: 50g | Protein: 15g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 262mg | Potassium: 357mg | Fiber: 3g | Sugar: 3g | Vitamin A: 23IU | Vitamin C: 1mg | Calcium: 40mg | Iron: 2mg
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Tried this recipe?Let me know how it was!
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Vegan Pasta Recipes
- Orzo Pesto Salad
- Cowboy Rice Salad Recipe
- Orzo Rice
- Tofu and Sweet Potato Bowl with Orzo
Reader Interactions
Comments
Bree
Yummy!! I doubled the garlic, added salt, balsamic vinegar, and tomato sauce and it was perfectReply
Nisha Melvani, RDN
I'm so glad you enjoyed it.
Reply
Chantel
Amazing!! Thank you for sharing! I added in some spinach and it was perfect!Reply
Nisha Melvani
I'm so glad you enjoyed this dish. I appreciate you taking the time to leave a comment. Thank you.Reply
Emily
I have to say, this was very VERY good. I have been eyeing up this blog for a while and this was the first thing I've made. Really hit the spot. Next time I might try some roasted portabellas on the side. Will be trying other recipes soon!Reply
Nisha Melvani
I'm so glad you enjoyed it. I appreciate you leaving a comment. Looking forward to seeing what you try next!Reply
imsen
Delicious! It’s a fairly easy and quick recipe that never fails.
Made this last night and it is going to be a regular. My hubby (who doesn’t like pasta) devoured it!
Quick and Easy Family RecipesReply
Nisha Melvani
I'm so glad you both enjoyed it. Thank you for commenting.Reply
Asia
I just loved it. Never thought about using miso when doing creamy pasta sauces. Great idea!Reply
Nisha Melvani
I'm so glad you enjoyed it. Its' one of my favorites. Thanks for commenting.Reply
Becky
If you are not vegan, would parmesan cheese work instead of the nutritional yeast? If not what would you recommend (I don't have nutritional yeast on hand)Reply
Nisha Melvani
Hi Becky,
Yes. You can totally use parmesan. It will work perfectly. Have a great evening.Reply
Britni
Did you press the tofu?Reply
Nisha Melvani
No. Just pat it dry with paper towel or a kitchen towel.Reply
Bindya Lulla
One of our family favorites! Love this quick and easy recipe. So easy to whip up on a week night. Love all these recipes! Can’t wait to try them all.Reply
Nisha Melvani
Thank you so much, Bindya. I'm so glad it's a family fave. Have a fab evening:)Reply
