This is a perfect dish to make on a weekday when you want something very quick and simple but still nutritious and high in protein. This plant-based pasta is something I make every single week. It takes less than 15 minutes to make ( all you need to do is cook the pasta and blend the spouse) and is also very nutritious.Â
Added tofu does not give much flavor but adds creaminess and protein, so this dish will be perfect even for those who are not big fans of tofu but want to have more plant-based protein in their diet.Â
A creamy, nutrient-dense, and high-protein pasta sauce blended with wholesome ingredients.
Ingredients (2 servings)
For the sauce:
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 150g firm tofu, drained (can also use silken)Â
- 2 tbsp nutritional yeast
- 1 cup fresh spinach
- ½ cup kale, de-stemmed
- ÂĽ cup fresh basil
- ÂĽ cup mixed nuts/seeds (e.g., walnuts, almonds, sunflower seeds)
- ½ tsp chili flakes or fresh chilli (adjust to taste)Â
- ½ tsp salt (or to taste)
- Juice of ½ lemon and some lemon zestÂ
For the pasta:
- 150g whole wheat or lentil pasta
- Salt (for boiling water)
Instructions
- Cook the pasta:
- Bring a pot of salted water to a boil and cook the pasta according to package instructions.
- Reserve about ½ cup of pasta water before draining.
- Prepare the sauce:
- Heat olive oil in a pan over low heat. Add garlic and sauté for 1-2 minutes until fragrant (do not brown).
- In a blender or food processor, combine the sautéed garlic, tofu, nutritional yeast, spinach, kale, basil, nuts/seeds, chili flakes, salt, and lemon juice with zest.
- Add ÂĽ cup of water and blend until smooth. Add more liquid if needed for a creamy consistency.
- Combine with pasta:
- Return the drained pasta to the pot and pour the sauce over it.
- Stir well, adding a bit of reserved pasta water if needed to make the sauce silkier.
- Serve:
- Garnish with extra nuts, fresh basil, and a sprinkle of nutritional yeast or chili flakes if desired.
I am not very good at following recipes and experimenting a lot and that is how I came up with this recipe. You can use this high-protein pasta recipe as an inspiration and swap out some ingredients. For example, if you don’t have kale, you can only use spinach or ad any other greens. If you don’t have basil, swap it with any other herb like parsley, it will still taste delicious.Â
The same applies to nuts. I have a big jar at home with mixed seeds and nuts, but you can add any nuts or seeds you like. Nuts in this recipe are a great source of healthy fats and also add a crunch and nutty flavor that compliments the creamy souse.Â
If you want to make it even more protein-heavy, I would use lentil pasta instead of whole wheat, just make sure not to overcook it as lentil pasta needs way less cooking.Â
You can learn more about different pasta types here: What is the healthiest pasta? Let’s break it down.
Nutrition Highlights (per serving, approx.)
Calories: ~368 kcal
Protein: ~18 g
Carbs: ~32 g
Fats: ~21 g
Fiber: ~8 g
Vitamins and minerals:
Calcium: ~263 mg (good for bone health)
Iron: ~4.65 mg (important for oxygen transport)
Magnesium: ~98.5 mg (supports muscle and nerve function)
Vitamin C: ~14.5 mg (boosts immunity and collagen production)
Vitamin A: ~318 mcg (supports vision and skin health)
Vitamin K: ~141 mcg (essential for blood clotting and bone health)
There is a bit of a struggle to make sure you get enough protein on a plant-based diet and this high-protein pasta recipe is perfect to make sure you eat enough of it. If you want to add a bit more protein you can add edamame beans to the sauce.Â
If you want more tips on how to add more protein to a plant-based diet, read:
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
