Spinach Tofu Pasta is a high protein pasta dish that comes together in less than 20 minutes. Silken tofu gives this family-friendly pasta its wonderfully creamy texture, as well as lots of protein. Whether you're vegan, vegetarian, or simply trying to add more plant-based meals to your diet, this recipe is a must-try!
Why You'll Love This Spinach Tofu Pasta
Tofu is an excellent source of plant-based protein, while spinach provides essential vitamins like iron and vitamin K. A blend of tofu, garlic, creates a luscious, cheesy sauce without dairy.
This dish comes together in under 20 minutes, making it perfect for busy weeknights.
You can switch up the pasta, add extra veggies, or spice it up according to your taste.
Ingredients you need
Pasta of your choice - I used spaghetti, but you can use any variety of pasta you like.
Tofu - You can use soft or silken tofu
Garlic - I used raw garlic but if you're roasted garlic or garlic confit, am sure the taste will enhance a lot.
Walnut - If you have nut allergy, you can skip walnut. I like to add walnut or pine nuts in this sauce just like we do in pesto as it adds that earthy nutty flavor.
Lemon Juice - Lemon juice will help to keep the color vibrant, and it also adds a refreshing citrus aroma.
Olive oil - A little bit of extra virgin olive oil will not only help to blend into a creamy, smooth texture, it will also add a refreshing taste.
Parmesan cheese - Strong salty Parmesan cheese will add that extra flavor boost to this creamy spinach tofu sauce.
Tips & Variations
Use Different Greens – Swap spinach for kale or Swiss chard for a different nutrient profile.
Add More Protein – Toss in chickpeas or hemp seeds for an extra protein boost.
Make It Gluten-Free – Use gluten-free pasta to keep this dish allergy-friendly.
Spice It Up – Add crushed red pepper or smoked paprika for a little heat.
Steps to prepare
Boil a pot of water and then add the washed spinach leaves to it. Let the spinach leaves cook for 5 minutes.
To a blender, add the boiled spinach leaves, along with garlic and walnuts.
Add the grated or roughly chopped Parmesan cheese along with soft or silken tofu.
Season with salt, pour olive oil and then blend to a smooth sauce.
Once the sauce is ready, boil the pasta as per the instruction mentioned in the package. Depending on the brand and type of pasta you are using, it will take more or less time.
Drain the pasta to a bowl and all the sauce. Toss it around to mix everything.
Finish it by adding a little bit of Parmesan cheese on top or a drizzle of olive oil.
Spinach Tofu Pasta is a perfect way to enjoy a nutritious, plant-based meal that doesn’t compromise on flavor. With its creamy texture, rich taste, and health benefits, it’s a dish that will quickly become a staple in your kitchen.
Give it a try and let us know how you liked it!
FAQs
Silken tofu will create a much softer and thinner sauce. For a thicker, creamier texture, firm tofu is recommended.
Stored in an airtight container, it lasts up to 3 days. Reheat with a splash of plant-based milk to restore creaminess.
Penne, fettuccine, or whole wheat pasta all work great, but you can use any pasta you prefer.
Absolutely! Mushrooms, bell peppers, or sun-dried tomatoes make great additions to this dish.
Spinach Tofu Pasta
Ingredients
- .75 oz Spinach (2 bunch)
- 12 oz Soft tofu
- 3 Garlic cloves
- ¼ cup Grated Parmesan cheese
- 7 walnuts
- 3 tablespoon Olive oil
- 1 tablespoon lemon juice
- Salt to taste
- 10 oz Spaghetti
Instructions
- Bring a large pot of water to boil. Add the washed spinach and let it boil for 5 minutes.
- To a blender, add the drained spinach, garlic, walnut, Parmesan cheese, olive oil, tofu, salt and lemon juice. Blend at high speed to a smooth sauce. Check for salt and add more if needed
- Next, boil the pasta as per the packet instuction.
- Mix the boiled pasta with the sauce and serve warm. Drizzle little oil or shave Parmesan cheese on top.
