Creamy Vegan Vegetable & Tofu Pasta

A creamy, plant-based pasta with caramelized mushrooms and onions, blended tofu and chickpeas, and fresh vegetables. Some ingredient weights were not specified in the source; package-size amounts below are convenient estimates.

Watch the recipe video on YouTube.

Equipment

• Cutting board and knife
• Non-stick pan
• Blender
• Large pot for boiling pasta
• Stirring spoon or spatula

Ingredients

• Mushrooms — 500 g (2 boxes), sliced
• Onions — 2 medium, sliced
• Courgettes (zucchini) — 2 medium
• Tofu, silken or firm and drained — about 300 g (approximately 1 cup; estimated)
• Chickpeas, canned and drained — 1 can (about 400 g; approximately 1.5 cups, estimated)
• Nutritional yeast — 15 g (3 tbsp)
• Vegetable bouillon seasoning — 15 g (1 tbsp)
• Pasta of choice, dry — 400 g (about 4 cups)
• Fresh spinach — 100 g (about 3 cups)
• Fresh parsley, chopped — 15 g (about 0.5 cup)
• Cherry tomatoes — 150 g (about 1 cup)

Method

1. Cook the pasta in a large pot according to the package directions. Drain and set aside.
2. Slice the mushrooms and onions. Cook them in a non-stick pan until soft and caramelized.
3. Add the courgettes, tofu, chickpeas, nutritional yeast, and vegetable bouillon seasoning to a blender. Blend until smooth and creamy.
4. Pour the sauce into the pan with the caramelized mushrooms and onions. Cook for a few minutes, until thick, creamy, and heated through.
5. Stir in the cooked pasta and mix well to coat it in the sauce.
6. Remove the pan from the heat, add the fresh spinach, and stir until combined.
7. Finish with fresh parsley and cherry tomatoes.

Nutrition

Vegan nutritionist comment

The tofu, chickpeas, and nutritional yeast make a satisfying plant-based sauce. Cherry tomatoes provide vitamin C alongside the spinach. For extra omega-3 fats, serve with a tablespoon of hemp hearts or ground flaxseed sprinkled over each bowl.