0 from 3 votes
Avocado Tofu Pasta Salad
You'll love how easy it is to make this protein-packed Avocado Tofu Pasta Salad. The creamy oil-free avocado dressing uses only a handful of ingredients.
Prep Time
25 mins
Cook Time
25 mins
Total Time
40 mins
Servings: 4 servings
Calories: 319 kcal
Course:
Side Dish , Main Course , Salad
Cuisine:
American
Ingredients
- 2 cups dry pasta (around 6 ounces)
- 1 large avocado or 2 small ones
- ¼ cup onion, diced
- 2 tbsp Dijon mustard
- 1 tbsp lemon juice
- ½ tbsp maple syrup or sugar
- ½ tsp salt
- ½ tsp ground black pepper
- 1 tsp garlic powder
Optional add-ins (pick at least two)
- 1 bell pepper, diced
- 1 rib celery, diced
- ½ cup corn kernels
- 1 block smoked tofu, diced or shredded
- ½ carrot, shredded
Instructions
- Boil 2 cups dry pasta in salted water until cooked and tender. Drain well and set aside to cool.
- In a salad bowl, mash 1 large avocado or 2 small ones until smooth and creamy (some lumps are fine).
- To the mashed avocado, stir in 1/4 cup onion, diced, 2 tbsp dijon mustard, 1 tbsp lemon juice, 1/2 tbsp maple syrup or sugar, 1/2 tsp salt, 1/2 tsp ground black pepper, and 1 tsp garlic powder.
- Add the cooled pasta to the avocado salad dressing mixture and mix well.
- Stir in any of the optional add-ins: 1 bell pepper, diced, 1 rib celery, diced, 1/2 cup corn kernels, 1 block smoked tofu, diced or shredded, or 1/2 carrot, shredded.
- Serve cold.
Cup of Yum
Nutrition Information
Calories
319kcal
(16%)
Carbohydrates
38g
(13%)
Protein
15g
(30%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
6g
Sodium
441mg
(18%)
Potassium
476mg
(14%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
1066IU
(21%)
Vitamin C
46mg
(51%)
Calcium
155mg
(16%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 319
% Daily Value*
| Calories | 319kcal | 16% |
| Carbohydrates | 38g | 13% |
| Protein | 15g | 30% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 441mg | 18% |
| Potassium | 476mg | 10% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 1066IU | 21% |
| Vitamin C | 46mg | 51% |
| Calcium | 155mg | 16% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.