Nutrition
Calories: 373kcal | Carbohydrates: 44.1g | Protein: 28.1g | Fat: 7.8g | Fiber: 10g
This Sun-dried Tomato Mushroom pasta is 31% protein, is super easy to make and tastes fantastic! The sauce is high protein from the Extra Firm Silken Tofu and Nutritional Yeast. We also used red lentil pasta because the macros are better than normal pasta.
Servings
Ingredients
- 1 package red lentil pasta - we used spaghetti
- 1 package Extra Firm Silken Tofu (Mori-Nu 12.3oz package)
- 8 - 10 sundried tomatoes dry, not the ones in oil
- 1 Large package baby bella mushrooms somewhere between 15-25, sliced
- 2 servings vegan parm we used Follow Your Heart
- 1/2 serving grated vegan parm we used Violife
- 1 1/2 teaspoons garlic salt
- 4 tablespoons Nutritional Yeast
- 1/2 tablespoon tomato paste
- 1 tablespoon lemon juice
- 1/2 - 1 cup unsweetened original almond milk
- 1/2 onion diced
- 5 cloves garlic minced
Instructions
- Start a large pot of boiling water. And cook pasta per package instructions
- In a skillet, saute onions for ~5 minutes
- Add minced garlic and a couple sundried tomatoes and saute for another 2-3 minutes
- In a blender, add garlic/onion mixture, tofu, nutritional yeast, lemon juice, milk, tomato paste, garlic salt. Blend well
- Meanwhile, saute your slice dmushrooms in the skillet
- Once sauteed, add your sauce back to the pan
- Finely slice your remaining sundried tomatoes and add to sauce/mushroom mixture. Allow to simmer for a couple minutes, while stirring regularly
- Add in vegan parm until melted
- Stir in your cooked pasta
- Serve with some grated parmesan on top
Equipment
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Notes
Track this on My Fitness Pal searching:
PDV High Protein Sundried Tomato Mushroom Pasta
Did you make this recipe?Mention @proteindeficient.vegan
Silken tofu is one of my favorite ingredients, and high protein pasta sauces are one of my favorite ways to use silken tofu! If you haven’t tried using silken tofu in pasta sauces yet, you definitely should! It’s such an easy way to add protein into your favorite foods! I also like to use red lentil pasta for even more protein.
Ingredients
- Pasta – I used Red Lentil Spaghetti because it’s an easy way to add some extra protein to your diet. Chickpea pasta is also a good option. Or you can just use regular pasta! Anything other than red lentil pasta will change your calories/macros slightly from what I have listed in the recipe card.
- Extra Firm Silken Tofu – please do NOT use regular tofu for this sauce – it will have a hummus-like consistency. You can find silken tofu at most grocery stores. You can even buy a shelf-stable variety online! I like the brand Mori-Nu and typically use their Extra Firm Silken Tofu because it has great macros.
- Sundried Tomatoes – I used the dried ones, not the ones stored in oil. This was a decision to keep the calories in the recipe low. If you’re not worried about that, you can definitely use the ones in oil!
- Mushrooms – I like to use Baby Bella Mushrooms for most things, but any mild flavored mushroom will work great!
- Vegan Parm – I used two types of vegan parm for this. I used Follow Your Heart Vegan Parm for the sauce, to add some fat and flavor. And I used some grated vegan parm (Violife) to the top when plating because I felt fancy! If you’re trying to eat more Whole Food Plant Based (WFPB), you can omit the vegan parm and maybe just add some extra nutritional yeast instead!
- Nutritional Yeast – if you’re new to plant-based cooking, nutritional yeast is great for adding a cheesy flavor to recipes! It’s also high in protein. Nutritional Yeast is shelf-stable and can be found at most grocery stores. You can also buy it online. There are two types – fortified (with added B-12) and non-fortified (with no added B-12). They both taste about the same, so use whichever you like!
- Tomato paste.
- Lemon juice – I like to use fresh lemons, but store-bought lemon juice will also work. If you don’t have either, a mild vinegar is a great substitute – something like apple cider vinegar or white whine vinegar.
- Almond Milk – I used almond milk for this but any plant-based milk will work. The calories/macros may slightly change depending on which diary-free milk you choose to use.
- Onion – I would recommend using a yellow, white or sweet onion for this recipe.
- Garlic – I like to use fresh garlic, but store-bought minced garlic will also work.
- Garlic salt.
Instructions
- Start a large pot of boiling water. Cook pasta per the package instructions.
- Peel and dice the onion.
- Mince the garlic.
- Clean and slice the mushrooms.
- In a skillet, saute onions for ~5 minutes, stirring regularly to avoid burning or sticking to the pan.
- Add in the minced garlic and a couple sun-dried tomatoes and saute for another 2-3 minutes (still stirring often).
- In a blender, add the cooked garlic/onion mixture, silken tofu, nutritional yeast, lemon juice, milk, tomato paste, and garlic salt. Blend well until creamy.
- Meanwhile, saute your sliced mushrooms in the skillet. You want most of the excess water to cook out of them.
- Once the mushrooms are sauteed, add the blended sauce back to the pan.
- Finely slice the remaining sun-dried tomatoes and add to the sauce/mushroom mixture.
- Allow everything to simmer for a couple minutes, while stirring regularly.
- Add in vegan parm until it’s melted.
- Drain and stir in the cooked pasta.
- Serve with some grated parmesan on top (if you want!)
Silly Little Haiku
Sun-dried tomatoes
Am I able to make these?
Why are they so good?
Author
Protein Deficient Vegan
