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High-Protein Creamy Mushroom Pasta with Crispy Baked Tofu Sausage Recipe

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3.8 from 12 reviews

This High-Protein Creamy Mushroom Pasta with Tofu combines hearty roasted mushrooms and onions with crispy baked tofu sausage crumbles and a luscious silken tofu sauce. A nutritious and flavorful vegan pasta dish packed with protein, perfect for a satisfying weeknight dinner or meal prep.

Ingredients

Tofu Sausage

  • 14 to 16 ounces super-firm tofu (or extra-firm tofu)
  • 3 tablespoons tamari (or soy sauce, preferably low sodium)
  • 1 tablespoon tomato paste
  • 1 tablespoon nutritional yeast (optional)
  • 1 1/2 teaspoons smoked paprika
  • 1 1/2 teaspoons fennel seeds (lightly crushed) or 1/2 teaspoon ground fennel
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon crushed red pepper (optional)

Roasted Mushrooms and Onions

  • 1 large white onion, sliced lengthwise into thin half-moons (about ¼ inch thick)
  • 7 to 10 ounces oyster mushrooms (or any mushrooms, torn or thinly sliced)
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon onion powder
  • 1 1/2 teaspoons smoked paprika
  • 4 cloves garlic, unpeeled (skins on)
  • 1 tablespoon olive oil (or vegetable broth)

Pasta and Sauce

  • 12 ounces red lentil pasta (or pasta of choice)
  • 14 to 16 ounces silken tofu
  • 4 tablespoons nutritional yeast
  • 1 tablespoon mellow miso (or white miso)
  • 2 tablespoons lemon juice (plus more to taste)
  • 2 teaspoons olive oil (optional, for finishing)

Instructions

  1. Bake the Tofu Sausage: Preheat your oven to 380°F (200°C). Crumble the super-firm tofu into a bowl and mix it thoroughly with tamari, tomato paste, nutritional yeast, smoked paprika, crushed fennel seeds, garlic powder, onion powder, and crushed red pepper if using. Spread this mixture evenly on a parchment-lined baking sheet. Bake on the top rack for 25 to 30 minutes, stirring halfway through, until the tofu is golden brown and slightly crisp.
  2. Roast the Mushrooms and Onions: On a separate baking tray, toss the sliced onions and mushrooms with garlic powder, Italian seasoning, onion powder, smoked paprika, and a drizzle of olive oil or vegetable broth. Add the unpeeled garlic cloves to the tray. Place this tray beneath the tofu in the oven and roast for about 25 minutes, stirring once halfway through, until the vegetables are golden and tender.
  3. Cook the Pasta: Meanwhile, bring a large pot of salted water to a boil and cook the red lentil pasta according to the package directions until al dente. Reserve one cup of the pasta cooking water before draining the pasta.
  4. Squeeze the Garlic: Once the mushrooms, onions, and garlic are roasted, remove the garlic cloves and gently squeeze the softened garlic pulp from their skins directly into the pan with the vegetables. Mash the garlic slightly and stir well to evenly coat the mushrooms and onions with the roasted garlic flavor.
  5. Blend the Sauce: In a blender or tall container, combine the silken tofu, nutritional yeast, mellow miso, and lemon juice. Blend until the sauce is completely smooth and silky. If needed, add a splash of the reserved pasta water to adjust the consistency for a creamy, pourable sauce.
  6. Combine: Pour the blended tofu sauce over the roasted vegetables in the pan. Gently mix everything together, adding more reserved pasta water as needed to achieve a glossy and creamy texture. Then, fold in the cooked pasta to combine well.
  7. Serve: Plate the creamy mushroom pasta, then top generously with the crispy baked tofu sausage crumbles. Optionally, garnish with fresh parsley or basil for added freshness.

Notes

  • You can substitute red lentil pasta with any preferred type of pasta, but lentil pasta adds extra protein.
  • If you want to avoid oil, vegetable broth can be used to roast the mushrooms and onions instead.
  • The nutritional yeast adds a cheesy flavor but is optional.
  • Adjust crushed red pepper flakes for heat preference.
  • Make sure to reserve pasta water to help loosen the sauce and create a silky texture.
  • For a nut-free version, omit any optional garnishes containing nuts.

Find it online: https://bitezly.com/high-protein-creamy-mushroom-pasta-with-crispy-baked-tofu-sausage-recipe/