Creamy Pasta and Tofu
Quick, easy, and budget-friendly, Creamy Pasta and Tofu is the perfect weeknight dinner. Kid-friendly and made with healthy ingredients.
Servings: 3 people
Calories: 565kcal
Ingredients
- 8 oz dry pasta (½ 16-ounce packet)
- 1 medium head broccoli cut into bite-size florets (about 2 ½ cups)
- 7 ounces extra firm tofu (½ 14-ounce block) pressed, cut into ¾-inch cubes
- ½ tablespoon tamari or soy sauce
- 2 teaspoon cornstarch
- 1.5 teaspoon garlic powder
- 1.5 teaspoon onion powder
- 1.5 teaspoon paprika
- Salt to taste
- ½ teaspoon sesame oil or neutral flavored oil (optional)
For the Sauce:
- 3 tablespoon olive oil
- 2 tablespoon whole wheat pastry flour or all-purpose flour, or cornstarch
- 2 cups unsweetened nondairy milk
- 1 tablespoon white miso dissolved in 1 tablespoon water
- ¾ teaspoon garlic powder
- ¾ teaspoon onion powder
- ¾ teaspoon paprika
- 1 tablespoon nutritional yeast (optional but recommended)
- Salt & freshly ground black pepper to taste
Instructions
- Cook the pasta according to packet directions until al dente.
- Steam the broccoli florets with a tight fitting lid for about 3 minutes, or until just tender.
- Season tofu: Transfer the tofu to a medium bowl. Add the tamari. Toss to combine. Add the cornstarch, garlic powder, onion powder, paprika, salt, and oil. Toss until the tofu is evenly coated.
- Cook tofu: Air fry in a single layer at 400ºF for 10 minutes. Toss and cook for about 2 minutes more, or until crispy.Alternatively, bake at 425ºF for 20 minutes.
- Make the sauce: Heat the olive oil in a large nonstick skillet over medium heat. Add the flour and whisk vigorously for 1 minute or until fully incorporated. Add the nondairy milk and stir to combine. Add the dissolved miso and cook over medium-low heat for about 5 minutes, or until the sauce is thickened to the desired consistency, stirring constantly. Mix in the nutritional yeast, garlic powder, onion powder, paprika, salt, and pepper.
- Combine and serve: Mix in the tofu and broccoli. Add the desired amount of pasta. Serve immediately.
Video
Notes
- For gluten-free - Use cornstarch instead of flour for the creamy sauce, and use gluten-free pasta.
- Cook the tofu in an air fryer or bake on a large nonstick sheet in a single layer. Both will work equally well.
- Stir the cream sauce frequently so that no lumps form.
Nutrition
Calories: 565kcal | Carbohydrates: 73g | Protein: 23g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 12g | Sodium: 300mg | Potassium: 765mg | Fiber: 6g | Sugar: 4g | Vitamin A: 865IU | Vitamin C: 70mg | Calcium: 282mg | Iron: 4mg
