Creamy Vegan Pasta and Peas: easy and tasty recipe
A simple and quick first course, perfect for a light lunch or dinner, without sacrificing taste? Here’s the Creamy Vegan Pasta and Peas, a burst of flavors where the sweetness of peas blends with the creaminess of a sauce enriched with marinated and crispy pan-cooked tofu. Preparing this dish is really easy and requires few ingredients: in less than 30 minutes you can bring to the table a dish rich in plant proteins and fiber, ideal for the whole family. The tofu, a key ingredient in this recipe, is marinated in a mix of spices and then cooked in a pan until golden and crispy. The peas, on the other hand, are partially blended to create a delicious cream that will envelop the pasta, making it even more flavorful. With this recipe, you will say goodbye to traditional pasta and peas recipes: the vegan taste will win over even the most demanding palates! Ready to prepare it? Follow my instructions and in no time you will have a delicious and nutritious dish to enjoy.
#vegan #easyrecipes #firstcourses #pastapeas
- Difficulty: Very easy
- Cost: Very cheap
- Rest time: 5 Minutes
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter, Spring, Summer
- Energy 252.83 (Kcal)
- Carbohydrates 39.81 (g) of which sugars 6.36 (g)
- Proteins 13.42 (g)
- Fat 4.90 (g) of which saturated 0.76 (g)of which unsaturated 2.44 (g)
- Fibers 6.67 (g)
- Sodium 640.77 (mg)
Indicative values for a portion of 320 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 11 oz pasta (Of choice)
- 2 cups peas
- 7 oz tofu
- 1 onion
- 2 cloves garlic
- 2 tbsp extra virgin olive oil
- 1 tbsp soy sauce
- 1 tsp turmeric powder
- 4 g salt
- 1 pinch black pepper
- as needed breadcrumbs (For crispy tofu)
Tools
- 1 Wok
- 1 Saucepan
Steps
To prepare the creamy vegan pasta and peas, I started by cutting the tofu into cubes. Then, I let it marinate for 30 minutes before using it to season the pasta. For the marinade, I used:
Extra virgin olive oil
Soy sauce
Turmeric powder
Black pepper
I mixed all the ingredients well and let the tofu marinate in the refrigerator for half an hour, covered with food wrap.
While the tofu was marinating for flavor, I finely chopped the red onion. Not having a white onion available, I used the red one, which still gives a more intense flavor to the dish.
I sautéed the chopped onion in a large pot with extra virgin olive oil, over low heat, until it softened and slightly browned.
As soon as the onion started to brown, I added the frozen peas and a pinch of salt. I let the peas cook over medium heat, without adding other spices to preserve their natural flavor. The spices I wanted, I had already used to marinate the tofu. I just added half a glass of water and continued cooking for about 20 minutes, the time needed for the peas to cook and the water to be absorbed.
At this point, I retrieved the tofu from the marinade and sautéed it in a non-stick pan with a drizzle of oil. To make it even crispier, I added a tablespoon of breadcrumbs and sautéed the tofu for a few minutes, until it was well golden on all sides.
For this operation, I used a wok pan, which allows uniform and quick cooking thanks to its large surface and high edges. If you don’t have one available, you can easily use any non-stick pan.
After toasting the tofu, I washed the pan and used it to mix the previously cooked peas. I also added the crispy tofu and, to make the pasta even creamier, I blended some of the peas with an immersion blender.
In the meantime, I cooked the pasta in plenty of salted boiling water.
When the pasta reached the desired al dente cooking, drain it directly into the pan with the other ingredients. Add a drizzle of extra virgin olive oil and half a ladle of cooking water. Gently mix to combine everything without breaking the tofu. You can also sauté everything in the pan for a couple of minutes to facilitate mixing. Cook over moderate heat for a minute, just enough time to heat all the ingredients to the same temperature.
Turn off the heat, cover the pan with a lid, and let it rest for 5 minutes. This step will allow the flavors to meld and intensify.
The creamy vegan pasta and peas is an easy and tasty recipe, perfect for any occasion, either for lunch or dinner, hot or cold. I served it immediately still steaming, enriched with a drizzle of chili and a few pumpkin seeds for a crunchy touch and color. Despite the summer heat of the scorching days, the children appreciated it so much they asked for seconds twice!
Enjoy your meal from DadCook!
Tips for creamy vegan pasta and peas:
For a more intense flavor: you can add a pinch of garlic powder or a minced garlic clove to the onion sauté.
For a spicier version: you can add a chopped fresh chili or a pinch of chili powder to the seasoning.
For a creamier texture: you can add a tablespoon of plant-based cream or plant-based milk to the pea puree.
For a crunchy touch: you can add toasted breadcrumbs, sesame seeds, or chopped nuts to the finished dish.
For a richer version: you can add crumbled tofu or tempeh to the onion sauté.
For a spring version: you can use fresh or frozen peas.
For an autumn version: you can use soaked and cooked dried peas.
For a quicker version: you can use canned peas already cooked.
Variations
You can replace the peas with other vegetables, such as broccoli, green beans, or asparagus.
You can use a different type of pasta, like fusilli, penne, or rigatoni. You can add other vegetables to the onion sauté, such as carrots, celery, or zucchini.
You can use vegetable broth instead of water to cook the peas.
You can flavor the pasta with fresh herbs, such as mint, basil, or parsley. You can serve the pasta with a drizzle of raw extra virgin olive oil and a sprinkle of vegan Parmesan.
I hope these tips and variations help you create your personalized version of creamy vegan pasta and peas!
Wine to pair with vegan pasta and peas:
For your creamy vegan pasta and peas, I recommend a light and fresh white wine that does not overpower the delicate flavor of the peas and tofu.
Here are some wines you might like:
Pinot Grigio: A classic Italian white wine with notes of apple, pear, and white flowers. It has good acidity that balances the creaminess of the dish.
Sauvignon Blanc: A New Zealand white wine with citrus, herbs, and green pepper notes. It has a light body and a crisp finish, making it perfect for summer.
Vermentino: An Italian white wine with notes of citrus, white flowers, and almonds. It has good minerality that pairs well with the flavor of the peas.
If you prefer a red wine, you can choose a light Pinot Noir with notes of cherry, strawberry, and spices. A young Barbera d’Alba could also be a good choice.
Regardless of the wine you choose, make sure to serve it chilled to enhance the flavors of your dish.
