5.0 from 9 votes
Broccoli Pasta Sauce
Make a vibrant, nutrient-packed 30-minute dinner with healthy, high-protein broccoli pasta sauce and al dente pasta. A crowd-pleasing, dairy-free, meat-free meal!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 to 6
Calories: 677 kcal
Course:
Condiments
Cuisine:
American
Ingredients
- ½ teaspoon of salt
- 1 pound of fresh broccoli
- 1 pound of pasta of your choice
- ¼ cup of neutral oil
- 1 (12.3-ounce) box of silken tofu
- 1 medium carrot roughly chopped
- 1 lemon
- 6 garlic cloves peeled and halved
- 1 red onion sliced into wedges
- 2 tablespoons of nutritional yeast
- 1 teaspoon of salt
- crushed red pepper
- ¼ cup of fresh basil
- salt and pepper to taste
Instructions
- In a large pot with a lid, fill a pot with enough water to cook the pasta, add ½ teaspoon of salt to the water, and bring to a boil. Before cooking the pasta, place the whole broccoli heads in the boiling water until they become bright green. Carefully remove and place them in a bowl or on a cutting board to cool.
- While the broccoli cools, add the pasta to the boiling water and cook according to package instructions, but remove the pasta 2 minutes before the recommended time. Reserve 1 cup of pasta water.
- Drain the pasta in a colander and set aside.
- Dry the inside of the pot and over medium heat, heat the oil. Add the onion and garlic. Cook for 5 minutes or until the onions and garlic are lightly charred. Turn off the stove and scoop out the onions and garlic into the cup of a food processor or blender, leaving the oil in the pot for a later step.
- In the cup of the food processor or blender, blend the onion, garlic, tofu, broccoli, carrots, juice of half a lemon, nutritional yeast, salt, crushed red pepper, and basil. Blend for one minute or until creamy. Taste and add salt and pepper to taste.
- Turn on the stove and heat the pot with the oil over medium heat. Add the broccoli sauce and cook for 5 minutes regularly mixing. Turn off the stove and add in the pasta. Mix well and add the pasta water. Place the lid on for 5 minutes for the pasta to absorb the flavor and serve.
Cup of Yum
Notes
- Cook the pasta al dente: This ensures it doesn’t become too mushy after combining it with the sauce.
- Reserve pasta water: The starchy liquid brings the sauce to the correct consistency, and the starches are great for helping it cling to pasta.
- For lower-powered blenders: Boil/steam the broccoli until tender so they are easier to blend into a smooth sauce. The quickest and easiest way is to boil them in with the pasta, scooping it out before draining the pasta.
Nutrition Information
Calories
677kcal
(34%)
Carbohydrates
104g
(35%)
Protein
25g
(50%)
Fat
19g
(29%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
6g
Monounsaturated Fat
10g
Trans Fat
0.1g
Sodium
944mg
(39%)
Potassium
992mg
(28%)
Fiber
9g
(36%)
Sugar
9g
(18%)
Vitamin A
3348IU
(67%)
Vitamin C
120mg
(133%)
Calcium
134mg
(13%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 677
% Daily Value*
| Calories | 677kcal | 34% |
| Carbohydrates | 104g | 35% |
| Protein | 25g | 50% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 0.1g | 5% |
| Sodium | 944mg | 39% |
| Potassium | 992mg | 21% |
| Fiber | 9g | 36% |
| Sugar | 9g | 18% |
| Vitamin A | 3348IU | 67% |
| Vitamin C | 120mg | 133% |
| Calcium | 134mg | 13% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.