Healthy High-Protein Sun-Dried Tomato and Silken Tofu Pasta

Ingredients

• 160 g pasta (Legume pasta or durum wheat semolina pasta; use a high-protein variety if desired)
• 80 g sun-dried tomatoes (Preferably oil-packed and drained; reserve some of the oil for cooking if desired)
• 300 g silken tofu
• 1 tbsp white or yellow miso paste (Adjust to taste; this supplies salt and umami to the sauce)
• 2 cloves garlic (Minced)
• 1 tbsp olive oil (For sautéing the sauce ingredients and crisping the tofu crumbs)
• 150 g firm tofu (Pressed and crumbled for the topping)
• 10 g fresh basil (Finely chopped, plus extra to garnish)
• salt (To taste; use sparingly because sun-dried tomatoes and miso may be salty)
• black pepper (To taste)

Steps

1. 1

   Bring a large pot of salted water to a boil. Cook the pasta according to the package directions until al dente. Before draining, reserve about 120 ml (½ cup) of the starchy cooking water.

2. 2

   While the pasta cooks, heat the olive oil in a skillet over medium heat. Add the minced garlic and sun-dried tomatoes, and sauté for about 2–3 minutes, until the garlic is fragrant and the tomatoes are warmed through. Season lightly with black pepper.

3. 3

   Transfer the sautéed sun-dried tomatoes and garlic to a blender. Add the silken tofu and miso paste, then blend until completely smooth and creamy. Add a splash of reserved pasta water if needed to help the blender run and loosen the sauce.

4. 4

   Return the skillet to medium heat and add the crumbled firm tofu. Cook for 4–6 minutes, stirring regularly, until the tofu is lightly golden and beginning to crisp.

5. 5

   Add the chopped basil to the golden tofu and stir for about 30 seconds, just until fragrant. Remove the skillet from the heat.

6. 6

   Add the drained pasta to the skillet with the blended sun-dried tomato sauce. Toss thoroughly to coat every strand, adding reserved pasta water a little at a time until the sauce is glossy and coats the pasta.

7. 7

   Taste and adjust the seasoning with black pepper and, if needed, a small amount of salt. Divide between bowls and top with the golden basil tofu crumbs. Garnish with additional basil and serve immediately.

Notes

The supplied transcript gives the recipe concept and three broad stages but does not include the caption's ingredient quantities or full method. Quantities and detailed techniques above are cautious estimates reconstructed from the transcript and dish title. The creator specifically suggests legume pasta or durum wheat semolina pasta for a higher-protein option.

Nutrition per serving

• main
• pasta
• plant-based
• vegan
• high-protein
• quick
• under-20-minutes
• Mediterranean-inspired