Vegan Pasta in Broccoli, Basil, Tofu, and Green Pea Sauce

A simple and easy recipe for vegan pasta, packed with fragrant basil, broccoli, green peas, and tofu.

I love making this pasta when I host friends for lunch. It always surprises them—they often wonder, can a pasta dish this healthy really taste this good?

Well, if you're wondering too, the answer is yes! It’s both delicious and nutritious.

Why is it so tasty?

Because there’s nothing like the combination of fresh olive oil, fragrant basil leaves, garlic, and green vegetables like broccoli and green peas. When blended with tofu, they create a wonderfully rich, flavorful cream.

Why is it so healthy?

By using whole-wheat pasta, we gain dietary fiber that slows down carbohydrate digestion, helping you feel full longer and maintaining steady energy levels throughout the day.

The sauce contains a good amount of calcium thanks to the tofu and broccoli, along with plenty of protein, quality fatty acids, iron, and magnesium. In short—it’s a real nutritional celebration!

Nutritional Values per serving:

450 kcal, 60g carbohydrates, 20g protein, 22g fat (1.5g saturated fat), 6g dietary fiber, 180mg calcium, 4.5mg iron, 88mg magnesium.

Nutritional advice by nutritionist and fitness instructor Noam Bachar

Left with extra basil and tofu? How about this recipe for Oven-Baked Tofu with Basil?

Vegan Pasta with Broccoli, Basil, Tofu, and Green Pea Sauce

A simple and easy recipe for vegan pasta, packed with fragrant basil, broccoli, green peas, and tofu.

Servings 2 servings

Ingredients

• 300 g Whole wheat pasta Recommended pasta portion per person is 150-200g after cooking

For the Sauce

• 300 g Tofu cut into cubes
• 1 bunch Basil leaves
• 100 g Broccoli
• 1/2 cup Green peas frozen is fine
• 2 cloves Garlic
• 1 tbsp Lemon juice source of Vitamin C to help iron absorption in the dish
• 2 tbsp Olive oil

Instructions

1. Cook the pasta according to the manufacturer's instructions.
2. Blanch the broccoli in boiling water for about 3-4 minutes. Drain and transfer to a bowl.
3. Blanch the green peas in boiling water for about 1-2 minutes and transfer to the bowl.
4. Separate the basil leaves from the stems and add them to the bowl.
   
5. Add the rest of the sauce ingredients to the bowl and blend thoroughly using a food processor until a thick sauce is formed.
6. If the sauce is too thick, you can add a little bit of the pasta cooking water (about a quarter cup) and mix well.
7. Add the pasta to the sauce and toss to combine.
8. Serve hot.

Notes

Upgrade options:

• Sprinkle a teaspoon (3g) of ground almonds over the dish instead of parmesan cheese - adds 20 kcal and 1g of fat.
• For a more decadent version, add half a cup (70g) of cashews (soaked in water for at least 3 hours) during the sauce preparation - adds 200 kcal and 11g of fat per serving.
• For a cheesy flavor, add one tablespoon (5g) of nutritional yeast - adds roughly 20 kcal, 2g protein, and B vitamins (Note: adjustments made for standard tbsp weight).