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

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

I love making this pasta when I host friends for lunch. It always makes them exclaim in surprise and wonder if this pasta dish is really as healthy as it is delicious?

So, if you've been wondering too, the answer is yes! Both delicious and healthy.

Why is it delicious?

Because there's nothing like the combination of fresh olive oil, fragrant basil leaves, garlic, and green vegetables like broccoli and green peas, which blend wonderfully with tofu to create a rich, flavorful cream.

Why is it healthy?

If we use whole wheat pasta, we also gain dietary fiber, which will slow down the breakdown of carbohydrates, contribute to a long-lasting feeling of fullness, and provide sustained energy throughout the day.

The sauce contains a good amount of calcium thanks to the tofu and broccoli, as well as a good amount of protein, quality fatty acids, iron, and magnesium. In short, a real feast!

Nutritional values per serving:

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

Nutritional advice by nutritionist and fitness instructor Noam Bachar

Do you have a lot of basil and tofu left? How about a recipe for Oven-Baked Tofu with Basil?

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

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

Serving size 2 servings

Ingredients

• 300 grams whole wheat pasta recommended pasta portion per person is 150-200 grams after cooking

For the sauce

• 300 grams tofu cut into cubes
• 1 bunch basil leaves
• 100 grams broccoli
• 1/2 cup green peas can be frozen
• 2 cloves garlic
• 1 tablespoon lemon juice source of vitamin C which helps absorb iron present in the dish
• 2 tablespoons olive oil

Instructions

1. Cook the pasta according to 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 a bowl.
4. Separate the basil leaves from the stems and transfer to a bowl.
   
5. Add the rest of the sauce ingredients to the bowl and blend well with a food processor until a thick sauce is formed.
6. If the sauce is too thick, you can add a little of the pasta cooking water (about a quarter cup) and mix well.
7. Add the pasta to the sauce and mix.
8. Serve hot.

My notes

Upgrade options:

• Sprinkle a teaspoon (3 grams) of ground almonds instead of Parmesan cheese over the dish - adds 20 calories and 1 gram of fat.
• For a more indulgent version, add half a cup (70 grams) of cashews soaked in water for at least 3 hours to the sauce preparation process - adds 200 calories, 11 grams of fat per serving.
• For an extra cheesy flavor, add one tablespoon (50 grams) of nutritional yeast - adds 90 calories, 12 grams protein, 8.5 grams carbohydrates, and 1.5 grams fat per serving.