Tofu & Broccoli Pasta Salad

Vegan Tofu & Broccoli Pasta Salad is healthy, filling, and wholesome. It is one bowl of a complete plant-based meal. Tofu provides you with protein, broccoli with fiber & pasta with carbs. The dressing holds the whole thing together & it is creamy. Vegan Tofu & Broccoli Pasta Salad is the ideal lunch, meal prep, or a picnic in summer. It can be consumed cold or heated. One of its most inexpensive ingredients is easy to prepare. It is also a very adaptable dish. You may substitute veggies or pasta. It is nutritious, flavour-rich, and colorful.

STATS:

• Diet: Vegan
• Course: Lunch, Main, Salad
• Cuisine: American
• Time for prep: 15 minutes
• Cooking time: 15 minutes
• Working time (total): 30 minutes
• Size/serving: 1 bowl
• Total yield: 4 servings
• Level of difficulty: Easy
• Mode of cooking: Stovetop, oven or air fryer (optional for tofu)

EQUIPMENT:

• Large pot
• Strainer
• Knife & cutting board
• Mixing bowl
• Frying pan/air fryer (for tofu)
• Small bowl for dressing
• Whisk/spoon

INGREDIENTS:

• Two cups of cooked pasta, such as rotini, macaroni
• One cup of florets of broccoli
• A cup of cubed extra-firm tofu
• One tablespoon of tofu-specific olive oil
• Taste and adjust with salt & pepper.
• Half a red bell pepper (chopped)
• 1/2 a red onion (cut thinly)
• Two tablespoons of optionally chopped parsley
• Regarding the dressing:
• Half a cup of vegan tahini/mayo
• A tablespoon of lemon juice
• One teaspoon of Dijon mustard
• The equivalent of one tablespoon of apple cider vinegar
• One minced garlic clove
• To taste, add salt & pepper.
• A couple of teaspoons of water (for thinning)

INGREDIENT NOTES:

Pasta:

• You may use whole wheat or gluten-free pasta. Do not have mush by cooking al dente. Shorter types of pasta trap the sauce better.

Tofu:

• Oil extra-firm tofu. To get rid of water, press the initial one. Either fry using air, or bake/fry in the pan to be crispy. Add some salt & pepper.

Broccoli:

• Frozen or fresh broccoli is good. Blanche lightly so the crunch and bright green color are retained.

Dressing:

• A creamy base is provided by vegan mayo. Tahini is also an excellent alternative for a nutty flavor. Dijon gives sharpness & flavour. The flavor is clarified with lemon juice.

Extras:

• Red onions and bell peppers provide crunchiness, as well as color. Parsley gives freshness. Additional ingredients such as sour cherries, tomatoes, corn/cucumber can be included.

INSTRUCTIONS:

1. Follow the directions on the pasta packet.
2. Drain and allow to cool.
3. Heat water in a pot while it boils.
4. Cook the broccoli for two minutes after adding it.
5. To end food preparation, remove the contents & wash with cold water.
6. Put to one side.
7. After rubbing dry, split the tofu into cubes.
8. Warm your air fryer or heat some olive oil in a pan.
9. Tofu should be cooked for 8 to 10 minutes to get golden and crispy.
10. Add salt and pepper for seasoning.
11. Spaghetti, broccoli, among others, vegan tofu, red bell pepper, and onion should all be combined in a big bowl.
12. In a small bowl, mix all components.
13. Adjust the seasoning & thin with water if needed.
14. Drizzle the salad with the dressing.
15. While everything is evenly covered, toss.
16. If using, throw some fresh parsley on top.
17. Provide right away/chill for 15 to 20 minutes.

TIPS:

• Cook the pasta until tender but not quite soft.
• Prepare the tofu and bake or air fry it to be crispy.
• Steam and roast broccoli to have a change in the texture.
• To taste, you can add twice as much dressing to enjoy it creamier.
• Include chunks of avocado to add healthy fats to the diet.
• Before serving, chill to solidify.
• Add lemon and vinegar, to taste, to give it tang.
• Prepare meals in different containers for takeaways.

STORAGE INFORMATION:

FRIDGE:

• Preserve remaining in the fridge in a sealed container that is airtight. Lasts for as many as three days. To refresh the dressing, mix before eating.

FREEZER:

• It is not advised to freeze. After thawing, the texture of the pasta and vegetables changes. Enjoy straight from the refrigerator for optimal benefits.

FAQs:

May I substitute a protein?

• Yes. Substitute tofu with chickpea, tempeh/vegan chicken strips. Only replace the amount & spices.

Does it last long?

• Yes. It is feasible to make it in advance, one-day earlier. Refrigerate & headily toss before serving.

May I eat it warm?

• Yes. It is good when warm/when cold. When you eat warm, there is no need to chill & just mix and eat.

What are the alternatives to use as vegetables?

• Carrots, corn, spinach/edamame. Takes any fresh vegetables that I happen to have about.

NUTRITIONAL INFORMATION:

Calories: 290
Carbs: 28g
Total carbs: 28g
Fiber: 5g
Calcium: 90mg
Protein: 12g
Iron: 2.2mg
Vitamin A: 800 IU
Serving size: 1 bowl
Sodium: 320mg
Serving: 4 servings
Potassium: 350mg