There is a major misconception that vegans and vegetarians do not get enough protein. In reality it is so easy to get protein in a vegan diet. People need to be more concerned about their fiber intake than protein intake, and vegan food is packed with fiber. This Creamy Silken Tofu Tomato Pasta Sauce (vegan and high protein) is packed with protein thanks to the secret ingredient of silken tofu.
Tofu is one of my favorite things to cook. For more delicious tofu recipes try my silken tofu banana pudding or my lemon ginger tofu.
Let's get into the recipe.
This vegan silken tofu tomato sauce is
- high in protein
- nut free and made without cashews
- plant based, dairy free and can be made gluten free
- easy to make
- made in less than 30 minutes
- high in protein and a complete protein source
What do I need to make this silken tofu tomato pasta sauce?
- onion
- garlic
- crushed tomatoes
- salt
- pepper
- basil or parsley
- oregano
- olive oil
- red pepper flakes
- silken tofu
What should I add to this pasta?
This pasta is delicious as is, but if you wanted to add some extra veggies I would recommend roasted broccoli or sauteed kale or spinach.
How do I make tofu pasta sauce?
- Cook your onions and garlic in a skillet for 5 minutes.
- Add all remaining ingredients except for tomatoes and simmer for 10-20 minutes.
- Add tomato mixture to a blender along with your tofu.
- Blend until smooth and mix with the rest of your ingredients - thats it!
Other high protein vegan recipes to try
If you make this Creamy Silken Tofu Tomato Pasta Sauce (vegan and high protein) please leave me a rating and review on this blog post! This is the best way to support me.
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CREAMY SILKEN TOFU TOMATO PASTA SAUCE (VEGAN AND HIGH PROTEIN)
Ingredients
Sauce
- ½ onion - finely chopped
- 4 cloves garlic - minced
- 1 28 ounce can of crushed tomatoes
- 1 teaspoon salt + more to taste
- 1 teaspoon pepper + more to taste
- ½ cup finely chopped basil or parsley
- 2 teaspoon oregano
- 1-2 tablespoon olive oil
- 1 pinch red pepper flakes optional
- 1 block silken tofu
Other ingregients
- +½-1 pack cooked spaghetti of choice - I used organic whole wheat
toppings
- ½ cup fresh chopped basil or parsley
Instructions
- Heat oil in a deep skillet or pot over low-medium heat. Add onions and cook for 5 minutes. Add garlic and cook for 5 more minutes.
- Add all remaining ingredients except for tofu to the pan. Stir to combine. Bring to a gentle simmer over low-medium heat and cook for 10-20 more minutes, stirring often. Longer is better but you can cook for only 10 minutes if you are short on time.
- Add sauce to a blender along with your tofu. Blend on high until smooth.
- Mix sauce with cooked pasta. Add additional salt or pepper if needed. Divide out and serve.
Kirsty Spencer says
Hi there. is there a typo on this recipe by chance? It seems that a 54 ounce can of tomatoes would be huge and a lot! Is it meant to say 28 oz??
Kristi says
Hi Kirsty, thanks for letting me know. I fixed this in the recipe.
Pauline says
This was phenomenal! At the stage where I sauteed the onions, I added a cup of vodka and then the tomatoes and let it cook out. Then added everything to the blender with the tofu for an amazing vegan Vodka sauce! So delicious and beats using coconut cream as I can always detect the coconut flavor. Super creamy - even my non-vegan husband and son declared it "seriously delicious!" Highly recommend - 11/10!!!
Kristi says
Thank you Pauline!! I love that vodka sauce addition
Rachel says
Absolutely love this recipe! I've made it 3 or 4 times now. This time I added nutritional yeast and zucchini to the sauce and mixed in vegan beef crumbles for even more protein. So delicious every time!!!
Kristi says
Thank you Rachel!
Rachel says
I've made this twice now-- used extra firm tofu and it still ended up great! I also add beefless crumbles for a little extra protein. It's so great and I would argue, even better the next day! Absolutely love this recipe.
Kristi says
Thanks Rachel!
Elina says
Hello! How many grams is there in your block of silken tofu?
Kristi says
Hi elina I am not sure, i just used a standard size block of silken tofu from the store.
Jenny says
I love this pasta recipe. It’s a great way to sneak in more protein!
Athena says
I loved this recipe! Very filling, delicious and makes a lot. I like to have it on whole wheat spaghetti. I found I was able to freeze the sauce in little plastic containers for single servings! Taste just as good as when freshly made:) Thank you!