Creamy Vegan Pesto Pasta with Broccoli Delight
This delectable Creamy Vegan Pesto Pasta is a blend of wholesome ingredients that satisfies your creamy cravings without the use of dairy. Inspired by various recipes from the Micheff Sister's Cookbook, this dish combines the savory flavors of sautéed onions and garlic with nourishing spinach and broccoli, enveloped in a rich, plant-based sauce made from blended cashews and tofu. It's perfect for a cozy family dinner and versatile enough for meal prep. You might even want to turn the leftovers into a casserole topped with crunchy breadcrumbs next time! Serve it warm and embrace the delightful flavors that come together in this nutritious vegan meal.
N/A
Servings
350
Calories
12
Ingredients
Ingredients
Firm Tofu
7 ounces (Drain and cut into cubes)
Raw Cashews
1 cup (Soak them in water for a few hours if possible, then drain)
Frozen Chopped Spinach
10 ounces (Thawed (or use fresh spinach))
Garlic Cloves
2 (Minced)
Olive Oil
2 tablespoons (Divided for sautéing)
Salt
1 1/2 teaspoons (To taste)
Medium Onion
1 (Chopped)
Egg-Free Pasta
500 g (Cooked according to package instructions)
Vegetarian Poultry Seasoning
2 teaspoons (Use McKays Vegan Chicken Seasoning or your choice)
Nutritional Yeast
1 1/2 tablespoons (To taste)
Pesto Sauce
3 tablespoons (Liquid (adjust to taste))
Medium Head of Broccoli
1 (Cooked and cut into florets)
Instructions
1
Begin by preparing the creamy sauce: In a blender or food processor, grind the raw cashews with 1/2 cup of water until it's a smooth paste. Add the firm tofu, 1 tablespoon of olive oil (set aside the remaining tablespoon), 3/4 cup of water, vegetarian poultry seasoning, nutritional yeast, and salt. Blend everything until it's delectably creamy. If the mixture is too thick, feel free to add a bit more water until you achieve the desired consistency. Set this creamy mixture aside.
2
Next, prepare the pasta: Boil a large pot of water and cook the egg-free pasta according to package instructions. Once cooked, drain and set aside.
3
While the pasta cooks, create a fragrant base: In a large saucepan, heat the remaining tablespoon of olive oil over medium heat. Sauté the chopped onion and minced garlic until the onions are translucent and tender.
4
After the onions are cooked, pour in 1/3 cup of water and add in the vegetarian poultry seasoning. At this point, if you're using fresh spinach, add it to the pan to wilt; if using frozen spinach, introduce it after the onion becomes clear and the water has evaporated.
5
Once the spinach, onions, and garlic are well combined and cooked, add the creamy cashew-tofu mixture, along with the cooked broccoli and the pesto sauce. Stir and cook on low heat for about 5 minutes, allowing the flavors to meld together.
6
Finally, serve the creamy mixture generously over the cooked pasta. Enjoy your delightful meal!
Nutrition Information
14g
Fat
50g
Carbs
12.5g
Protein
7g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Creamy Vegan Pesto Pasta with Broccoli Delight?
It is a delectable plant-based dish that combines egg-free pasta with a rich sauce made from blended cashews, tofu, and pesto, complemented by broccoli and spinach.
Is this recipe entirely vegan?
Yes, the recipe uses egg-free pasta, tofu, cashews, and nutritional yeast to replace all dairy and animal products.
How many calories are in a serving?
Each serving contains approximately 350 calories.
What are the main protein sources in this meal?
The primary protein sources are firm tofu and raw cashews, providing 12.5g of protein per serving.
Do I need to soak the cashews before cooking?
Yes, it is recommended to soak the raw cashews in water for a few hours and then drain them to ensure a smooth sauce consistency.
What type of tofu is best for this recipe?
Firm tofu is required to achieve the correct creamy texture when blended for the sauce.
Can I use fresh spinach instead of frozen?
Yes, you can use fresh spinach; simply add it to the pan to wilt after the onions and garlic are cooked.
What is vegetarian poultry seasoning?
It is a vegan-friendly seasoning blend, such as McKays Vegan Chicken Seasoning, used to add savory depth to the dish.
How much fat is in this recipe?
This recipe contains 14g of fat per serving.
What should I do if the sauce is too thick?
If the cashew-tofu mixture is too thick, you can add a bit more water until you achieve your desired creamy consistency.
Is this recipe high in fiber?
Yes, it provides 7g of fiber per serving, thanks to the vegetables and nuts.
How do I prepare the broccoli?
The broccoli should be cooked and cut into florets before being added to the sauce mixture.
What kind of pasta should I use?
The recipe calls for 500g of egg-free pasta, cooked according to the package instructions.
Can I make this gluten-free?
Yes, simply substitute the egg-free pasta with your favorite gluten-free pasta variety.
How long do I cook the sauce and vegetable mixture?
After combining the sauce, broccoli, and pesto, stir and cook on low heat for about 5 minutes to let the flavors meld.
What is the purpose of nutritional yeast in this dish?
Nutritional yeast provides a savory, slightly cheesy flavor that enhances the vegan pesto sauce.
Can I use this recipe for meal prep?
Absolutely, this dish is versatile and holds up well for meal prep throughout the week.
How should I serve this pasta?
Serve the creamy mixture generously over the cooked pasta while it is still warm.
Can I turn leftovers into a casserole?
Yes, you can place leftovers in a baking dish, top with crunchy breadcrumbs, and bake for a delicious casserole.
Is there any cholesterol in this recipe?
As a vegan recipe using plant-based ingredients, it is inherently cholesterol-free.
What is the carbohydrate count?
There are 50g of carbohydrates per serving.
How much olive oil is used?
The recipe uses 2 tablespoons of olive oil, divided between the sauce and sautéing.
What is the origin of this recipe's inspiration?
This dish was inspired by recipes found in the Micheff Sister's Cookbook.
Can I substitute the pesto sauce?
You can use any vegan-friendly pesto sauce, or even a homemade version, adjusting the 3 tablespoons to your taste.
How many ingredients are in this recipe?
There are a total of 12 main ingredients.
Does this recipe contain garlic?
Yes, it uses 2 minced garlic cloves for a fragrant base.
Can I add extra seasonings?
Yes, you can add more salt or nutritional yeast to taste during the blending or simmering process.
What if I don't have a food processor?
A high-speed blender will also work perfectly to grind the cashews and tofu into a smooth paste.
Is the onion cooked before adding the sauce?
Yes, the chopped onion should be sautéed until translucent and tender before adding the other sauce components.
What gives the sauce its creamy texture without dairy?
The combination of blended raw cashews and firm tofu creates a rich, dairy-free creamy base.