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Air fryer tofu, steamed broccoli, and rigatoni pasta in a creamy white sauce. In a white bowl with a black fork.
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5 from 4 votes

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.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course
Cuisine: Vegan
Diet: Vegan, Vegetarian
Servings: 3 people
Calories: 565kcal
Author: Nisha Melvani

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 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 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
  • Dash of garlic powder
  • Dash of onion powder
  • 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 garlic powder, onion powder, 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