High-Protein Creamy Mushroom Pasta with Tofu Recipe
This High-Protein Creamy Mushroom Pasta with Tofu is vegan and packed with flavor. Silky tofu sauce, roasted mushrooms, and crispy tofu crumbles make the perfect healthy comfort food.
Servings: 5 servings
Calories: 484kcal
Equipment
- Immersion blender or blender
- 2 large baking sheets
Ingredients
Roasted Onion & Mushrooms
- 1 large white onion sliced lengthwise into thinner half-moons, about ¼ inch thick*
- 7 to 10 ounces Oyster Mushrooms or any mushrooms, torn lengthwise into thin strips or sliced thinly
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ½ teaspoon onion powder
- 1 ½ teaspoons smoked paprika
- 4 cloves garlic unpeeled (skins on)
- 1 tablespoon olive oil or vegetable broth
For the vegan sausage:
- 14 to 16 ounces super-firm tofu or extra-firm tofu**
- 3 tablespoons tamari or soy sauce (preferably low sodium)
- 1 tablespoon nutritional yeast optional
- 1 tablespoon tomato paste
- 2 teaspoons olive oil optional
- 1 ½ teaspoons fennel seeds lightly crushed (or ½ teaspoon ground fennel)***
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon crushed red pepper optional
Pasta:
- 12 ounces red lentil pasta or pasta of choice
For the creamy sauce:
- 14 to 16 ounces silken tofu
- 4 tablespoons nutritional yeast
- 1 tablespoon mellow miso or white miso
- 2 tablespoons lemon juice plus more to taste
Instructions
- Bake the Tofu Sausage: Preheat oven to 380°F (200°C). Mix crumbled tofu with soy sauce, tomato paste, nutritional yeast, smoked paprika, fennel, garlic powder, onion powder, and chili flakes. Spread them on a parchment-lined baking sheet and bake on the top rack for 25 to 30 minutes, stirring halfway, until browned and slightly crisp.
- Roast the Mushrooms and Onions: On a separate tray, toss the onion and mushrooms with garlic powder, Italian seasoning, onion powder, smoked paprika, and a drizzle of oil or broth. Add unpeeled garlic cloves. Roast them for about 25 minutes below the tofu, or until golden and tender, stirring halfway.
- Cook the Pasta: Boil pasta according to package directions. Reserve 1 cup of the cooking water, then drain.
- Squeeze garlic: Once the onions, mushrooms, and garlic are roasted, squeeze the softened garlic cloves from their skins directly into the pan with the vegetables and mash them. Mix well so the garlic coats the mushrooms and onions.
- Blend the sauce: Place silken tofu, nutritional yeast, miso, and lemon juice in a blender or a tall jar with an immersion blender. Blend until completely smooth and silky. Add a splash of reserved pasta water (or water) if needed to loosen.
- Combine: Add the blended sauce to the roasted vegetables. Mix everything gently, adding pasta water as needed for a glossy finish. Add the desired amount of pasta.
- Top with the crispy baked tofu sausage crumbles. (Optional: Garnish with fresh parsley or basil.)
Notes
*Onion: If the slices feel too long, cut them crosswise once in the middle so they’re shorter strips. This way, the onion pieces roast evenly and don’t overwhelm the pasta.
**Tofu: No need to press the tofu for a long time. Just pat it dry with a clean kitchen towel or paper towels to remove surface moisture. This helps it roast without steaming.
***Fennel seeds give tofu sausage its signature “Italian sausage” flavor; if you don’t have them, substitute with ground fennel, caraway seeds, anise seeds, cumin seeds, or simply extra Italian seasoning and smoked paprika.
Nutrition
Calories: 484kcal | Carbohydrates: 56g | Protein: 42g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 597mg | Potassium: 738mg | Fiber: 16g | Sugar: 10g | Vitamin A: 434IU | Vitamin C: 6mg | Calcium: 169mg | Iron: 10mg
