Vegan Pasta with Broccoli, Basil, Tofu, and Peas

An easy vegan pasta packed with fragrant basil, broccoli, green peas, and tofu.

I love making this pasta when friends come over for lunch. It always gets a few surprised looks, followed by the same question: Can something this delicious really be that good for you?

If you're wondering, too, the answer is yes! Delicious and nutritious can absolutely share a bowl.

What makes it so delicious?

It's hard to beat fresh olive oil, fragrant basil leaves, and garlic. Add green vegetables like broccoli and peas, then blend everything with tofu, and you've got a creamy sauce loaded with flavor.

What makes it nutritious?

Choose whole-wheat pasta and you'll also get fiber, which helps slow carbohydrate digestion and keeps you feeling satisfied longer.

That can help keep your energy steady throughout the day.

The sauce provides a nice helping of calcium from the tofu and broccoli, along with protein, healthy fats, iron, and magnesium. A pretty great lineup for one bowl of pasta!

Nutrition per serving:

450 calories, 60 g (2.1 oz) carbohydrates, 20 g protein, 22 g fat (1.5 g saturated fat), 6 g fiber, 180 mg calcium, 4.5 mg iron, 88 mg magnesium.

Nutrition consultation by Noam Bachar (an Israeli nutritionist and fitness instructor)

Still have plenty of basil and tofu left? Try this recipe for oven-baked tofu with basil.

Vegan Pasta with Broccoli, Basil, Tofu, and Peas

An easy vegan pasta packed with fragrant basil, broccoli, green peas, and tofu.

Yield 2 servings

Ingredients

• 300 g (10.6 oz) whole-wheat pasta Suggested portion: 150–200 g (5.3–7 oz) cooked pasta per person

For the sauce

• 300 g (10.6 oz) tofu cubed
• 1 bunch basil leaves
• 100 g (3.5 oz) broccoli
• 1/2 cup green peas frozen is fine
• 2 cloves garlic
• 1 tablespoon lemon juice A source of vitamin C, which helps your body absorb the iron in this dish
• 2 tablespoons olive oil

Instructions

1. Cook the pasta according to the package directions.
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. Drain and add to the bowl.
4. Strip the basil leaves from their stems and add the leaves to the bowl.
   
5. Add the remaining sauce ingredients to the bowl, then blend everything in a food processor until you have a thick, creamy sauce.
6. If the sauce is too thick, add a little pasta cooking water (about 1/4 cup) and mix well.
7. Add the pasta to the sauce and toss to coat.
8. Serve hot.

A Few Notes

Want to dress it up?

• Sprinkle 1 teaspoon (3 g) of ground almonds over your pasta instead of Parmesan. Adds 20 calories and 1 g fat.
• For a richer version, blend 1/2 cup (70 g (2.5 oz)) of cashews into the sauce after soaking them in water for at least 3 hours. Adds 200 calories and 11 g fat per serving.
• For a cheesy flavor, add 1 tablespoon (50 g (1.8 oz)) of nutritional yeast. Adds 90 calories, 12 g protein, 8.5 g carbohydrates, and 1.5 g fat per serving.