Nutrition
Calories: 348kcal | Carbohydrates: 38.3g | Protein: 30.4g | Fat: 6.9g | Fiber: 10.2g
Garlic = good. Mushrooms = good. Alfredo = good. If you agree with this, you should definitely try out this High Protein Garlicky Mushroom Alfredo! It's super easy to make and tastes amazing! If you like creamy pasta sauce, this one's for you!
Servings
Ingredients
- 2 bulb Garlic peeled
- Extra Virgin Olive Oil this will be used in the garlic confit
- 4 cup mushrooms sliced
- 11 oz Extra Firm Silken Tofu I used Mori Nu
- 1/2 cup Soy Milk unsweetened
- 1/2 cup Nutritional Yeast
- 1 package Red Lentil Pasta (I use Red Lentil Spaghetti)
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Umami Blend Seasoning
- 2 tsp Salt
- 1 tbsp Apple Cider Vinegar
- Vegan Parmesan (optional) I top with a small amount of grated Violife Parm block when I'm feeling fancy
Instructions
- Pre-heat oven to 250 F (121 C).
- Peel garlic. Place in small glass dish (oven safe). Cover with olive oil. The smaller the dish is, the better, because you will need less olive oil to cover the garlic. Cook for 90 minutes.
- In boiling water, cook pasta per package instructions.
- In a medium-low heat skillet, begin cooking mushrooms.
- Meanwhile, in a blender, blend together the tofu, milk, nutritional yeast, Apple Cider Vinegar, all of the spices listed under ingredients, and the garlic confit (DO NOT add the olive oil to this – drain off as much olive oil from the garlic as humanly possible before placing in the blender). Blend until smooth and creamy.
- Added blended sauce to the mushrooms and continue cooking until mushrooms are cooked to your liking.
- Add in the cooked pasta, mix together well and serve. You can add a little grated Parm to the top if you want!
Equipment
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Notes
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PDV Garlicky Mushroom Alfredo
Did you make this recipe?Mention @proteindeficient.vegan
If you haven’t used silken tofu to make a high protein pasta sauce, this is your sign to try it! High protein vegan pasta is one of my easiest and favorite meals to make sure I hit my protein goals. In this high protein garlicky mushroom alfredo, we use silken tofu and nutritional yeast to make a creamy, cheesy alfredo sauce. We also use red lentil pasta to add a little more protein to the dish.
This recipe makes 4 servings, so if you’re just making it for yourself, it can be great for meal prepping! I actually love taking this for lunch at work. It’s also a good meal for a family, because who doesn’t like pasta?
This recipe has a lot of protein and fiber, but also a decent amount of veggies too! We use a lot of mushrooms, but you could also blend in some sauteed onions for even more veggies! I think creamy pasta sauce is one of the best ways to hide veggies if you’re just trying to eat more vegetables or if you have picky eaters in the house. I also have a high protein pasta primavera with a similar base sauce that has a ton of vegetables, if you’re looking for a higher volume meal!
Ingredients
- Garlic – I prefer to use fresh garlic for this because we are going to make a garlic confit. We do this by slow cooking garlic in olive oil at a low heat. It takes awhile, but it’s totally worth it! Garlic confit is SO creamy and has a really nice, more mild flavor. If you’re in a rush and don’t feel like waiting on a garlic confit, you could sub this out for garlic paste or sauteed garlic, but I don’t think it will be as tasty.
- Extra Virgin Olive Oil – we will be using this for the garlic confit. The majority of the oil we use for making the garlic confit will NOT be used in the final product. I always save the garlic infused olive oil to use for cooking other things throughout the week; it has a really great flavor!
- Mushrooms – I like to use baby bella mushrooms for this, but any mushrooms will work! White mushrooms and baby bella mushrooms have a more mild flavor and work really well to compliment the garlic. A mushroom that has a stronger taste, such as Shiitake, may take over the dish.
- Soy Milk – I use unsweetened soy milk for this. In general, I usually pick soy milk because it has the most protein on a calorie basis so it’s an easy way to add protein to your day! If you don’t have soy milk, I would recommend using a thicker dairy-free milk, such as Oat Milk, so that it stays as creamy!
- Extra Firm Silken Tofu – this is my favorite ingredient for making creamy pasta sauces; it blends up so well and has a very neutral flavor! Make sure to get silken tofu – this can usually be found in the international food isle (at least in the US) since it is a shelf-stable product. You can also purchase it online. They also make a refrigerated silken tofu that can be found by the other tofus – the calorie content/macros may be slightly different though.
- Nutritional Yeast – this is the ingredient that brings the cheesiness to the past sauce! If you haven’t used it before, Nutritional Yeast is a shelf-stable ingredient that is used in savory vegan cooking and has a cheesy flavor. You can find it in most stores and also online. It also has a surprising amount of protein, and most nutritional yeasts are fortified with vitamin B12 as well.
- Red Lentil Pasta – you don’t have to use red lentil pasta here, but it will add a little extra protein to your meal. You can use whatever pasta you like best though! Chickpea pasta also has some protein, and there are a few pasta brands that make a plant protein pasta.
- Vegan Parmesan – this is optional, but I really like grating a bit a Violife Parm on top!
- Garlic powder, onion powder, umami blends seasoning – these are the seasonings that I use to add some more flavor to the pasta sauce. Since the silken tofu doesn’t have much of it’s own flavor, we do want to add some with proper seasoning. I know that umami seasoning may be more difficult to find but I like the extra mushroom flavor that it adds – you can always omit it though, and the sauce will still be good!
- Salt – adjust to taste.
- Apple Cider Vinegar – we need some acid in the sauce to make it taste more like dairy cheese and make sure the nutritional yeast flavor isn’t the only thing we taste. I like ACV, but a different mild vinegar will work just as well – White Wine Vinegar or Rice Vinegar. The juice of a lemon could also work!
Instructions
- Ok, this first step is the time consuming part of this recipe. It doesn’t take much active work/kitchen time, but you do need to plan a bit. This is where we make the garlic confit. If you are opting out of this step, either use garlic paste and sautee some minced garlic.
- Pre-heat the oven to 250F (121 C).
- Peel the garlic (or use pre-peeled garlic). Put the peeled garlic in a very small glass (oven safe) dish. Cover the garlic with olive oil. The smaller the dish is, the better because you will need less olive oil to cover the garlic. Cook for 90 minutes. The garlic should be more of a golden color and you should be able to very easily smoosh it with a fork or spoon – it should be almost like a room temperature butter texture.
- In boiling water, cook the pasta per package instructions.
- In a medium-low heat skillet, begin cooking the mushrooms.
- Meanwhile, in a blender, blend together the silken tofu, milk, nutritional yeast, Apple Cider Vinegar, all of the spices listed under ingredients, and the garlic confit (DO NOT add the olive oil to this – drain off as much olive oil from the garlic as humanly possible before placing in the blender). Blend until smooth and creamy.
- Added blended sauce to the mushrooms and continue cooking until mushrooms are cooked to your liking.
- Add in the cooked pasta, mix together well and serve. You can add a little grated Parm to the top if you want!
Silly Little Haiku
Mush love for mushrooms
Garlic confit is god tier
More garlic always
Author
Protein Deficient Vegan
Garlic lovers, look no further. This was incredible, and decadent, and so tasty.
Yay! I’m so glad you liked it! Thank you for leaving feedback!