Zucchini and Tofu Cream Penne Pasta
Zucchini and Tofu Cream Penne Pasta
Nutritious Zucchini and Creamy Tofu Penne Pasta Recipe
Craving a creamy pasta dish but watching your diet? Indulge in this healthy penne pasta made with a delightful tofu cream sauce! We’ve loaded it with zucchini, which is currently affordable and delicious, to boost both nutrition and flavor. The delightful combination of chewy penne, sweet vegetables, and savory tofu cream creates a pasta that’s both light and satisfying. Discover this easy and healthy homemade pasta recipe today!
Ingredients- Penne pasta 120g
- Tofu 1/2 block (approx. 150g)
- Unsweetened soy milk 190ml (1 carton)
- Zucchini 1/4
- Imitation crab sticks 2
- Onion 1/3
- Enoki mushrooms 1/3 bunch
- Pepper to taste
- Salt to taste
- Parsley flakes for garnish
Cooking Instructions
Step 1
Begin by washing and preparing all your ingredients. Slice the zucchini, imitation crab sticks, onion, and enoki mushrooms into long, bite-sized pieces, similar in length to the penne pasta. This shape makes it easy to twirl the pasta and ingredients together.
Step 2
Bring a generous pot of water to a rolling boil. Add 1 tablespoon of salt and then the penne pasta. Cook according to package directions, typically around 13 minutes for penne, which is a bit firmer than spaghetti (usually cooked for 9 minutes). It’s always a good idea to test a piece for doneness.
Step 3
Now, let’s prepare the tofu cream sauce, the star of our dish. In a blender, combine 1/2 block of tofu and 190ml of unsweetened soy milk. Blend until completely smooth and creamy. This forms the base of our rich and savory sauce.
Step 4
The blended mixture of tofu and soy milk is your delicious tofu cream sauce. See how easily you can create a fantastic sauce base!
Step 5
Heat a lightly oiled pan over medium-low heat. Add minced garlic (or sliced garlic) and sauté until fragrant. Then, add the chopped onion and cook until it becomes translucent.
Step 6
Once the onion starts to soften and turn translucent, add the sliced zucchini. Sauté for about 2-3 minutes. We want the zucchini to be tender but still retain a slight bite, so avoid overcooking it.
Step 7
When the zucchini is partially cooked, add the torn imitation crab sticks and the enoki mushrooms to the pan. Stir gently to combine everything, ensuring the crab sticks don’t break apart too much.
Step 8
With the vegetables and crab sticks mostly cooked, pour the prepared tofu cream sauce into the pan. Stir well to coat all the ingredients evenly with the sauce.
Step 9
Now it’s time to add the cooked penne pasta. Ladle in about 1 cup of the reserved pasta cooking water (pasta water). This starchy water helps to emulsify the sauce, making it smoother and more luxurious. Toss the pasta and sauce together.
Step 10
Season the pasta with freshly ground pepper and salt to your taste. If the sauce seems too thick, add a little more pasta water until you reach your desired consistency. Continue to cook and stir for another 1-2 minutes, allowing the flavors to meld.
Step 11
Transfer the beautifully cooked pasta to a serving plate. Finish with a sprinkle of parsley flakes for a fresh, vibrant garnish. Your delicious Zucchini and Tofu Cream Penne Pasta is ready!
Step 12
While it might not be as rich as a traditional cream sauce made with heavy cream, this tofu cream version is wonderfully nutty and incredibly nutritious. It’s the perfect guilt-free indulgence for anyone on a diet!
Step 13
This tofu cream pasta is a fantastic way to use up leftover vegetables like zucchini, imitation crab, and mushrooms. It’s an easy, light, and healthy dish that you’ll love to make again and again!
