Pasta night just got a whole lot healthier and more delicious! This creamy vegan pasta primavera recipe is packed with fresh vegetables and a surprisingly rich alfredo sauce that will have even the pickiest eaters asking for seconds. We’re also going to let you in on a couple of secrets that will make this meal even better for you!
Why You’ll Love This Creamy Vegan Alfredo:
- Quick and Easy: Ready in 30 minutes or less, perfect for busy weeknights.
- Healthy & Plant-Based: Loaded with vegetables and plant-based protein, making it a nutritious meal.
- Creamy & Delicious: The silken tofu alfredo sauce is incredibly creamy and satisfying.
- Versatile: Use any vegetables you have on hand and customize it to your family’s preferences.
- Blood Sugar Friendly: Cooking pasta ahead of time and refrigerating it can help minimize blood sugar spikes.
Silken Tofu is the Magic Ingredient!
You don’t need heavy cream and cheese! Silken tofu is the star of this vegan Alfredo sauce. Its smooth texture creates a luscious, creamy base without any dairy. Look for extra-firm silken tofu in the Asian section of your grocery store. You’ll be amazed at how easily it transforms into a rich, decadent sauce.
Cook Your Pasta Ahead of Time!
Here’s a tip that’s great for your health: Cooking pasta ahead of time and refrigerating it can help minimize blood sugar spikes. Studies have shown that this simple step can make a significant difference. So, if you’re looking to keep your blood sugar on an even keel, cook your pasta the day before, or even in the morning, and store it in the fridge.
Tips and Variations:
- Customize Your Vegetables: Use zucchini, mushrooms, asparagus, or any other vegetables you enjoy.
- Add Protein: For a heartier meal, add cooked chickpeas, lentils, or vegan sausage. If you have meat eaters in the house, you can easily cook some chicken to go on the side, or on top of their serving.
- Make it Gluten-Free: Use gluten-free pasta.
- Serve with a Side Salad: A fresh salad and garlic bread complement this pasta dish perfectly.
Health Benefits of This Recipe:
- Plant-Based Protein: Tofu and protein-rich pasta provide essential protein.
- Fiber-Rich Vegetables: A variety of vegetables offer plenty of fiber for digestive health.
- Nutrient-Dense: Nutritional yeast and vegan parmesan cheese add vitamins and minerals.
- Lower Blood Sugar Impact: Refrigerating cooked pasta can reduce its glycemic index.
Creamy Vegan Veggie Alfredo Pasta Primavera
Ingredients
- 1 package (12.3 ounces) Mori Nu Silken Tofu, firm
- 1 ½ cups soy milk, unsweetened
- 1/2 teaspoon garlic, minced
- 1 tablespoon olive oil
- 3 tablespoons vegan parmesan cheese or nutritional yeast flakes
- 1 teaspoon salt
- 1 teaspoon onion powder
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
Instructions
1. Place tofu, soy milk, garlic, oil, cheese, salt, and onion powder in a blender; blend until smooth and creamy. 2. Add basil, parsley, and salt; stir gently. 3. Pour mixture into a medium saucepan; cook until heated through over medium heat.
Notes
TIP: Do not boil or bake! Your sauce will curdle.
