Creamy White Bean Pasta with Crispy Tofu (High Protein)

Name: Creamy White Bean Pasta with Crispy Tofu (High Protein)
Cook time: 50 min
Total time: 50 min
Ingredients: 2/3 tsp Italian Seasoning; 1/3 block of Tofu, firm or extra-firm, pressed; Some Olive Oil, or avocado oil, for shallow frying; Some Buffalo Sauce, or barbecue sauce, for dipping; 0.1 cups All-purpose Flour; 1/3 tsp Garlic Powder; 1/3 tsp Onion Powder; 1/3 tsp Paprika; 1/6 tsp Salt; Some Pepper (Black), to taste; 1/6 cups All-purpose Flour; 1/6 cups Water; 1/3 tsp Garlic Powder; 1/3 tsp Onion Powder; 1/3 tsp Smoked Paprika; 1/3 tsp Italian Seasoning; 1/6 tsp Salt; Some Pepper (Black), to taste; 1/3 cups Panko Breadcrumbs; 1 tbsp Parsley, fresh, finely chopped; 2/3 tbsp Vegan Parmesan; 1/2 tsp Garlic Powder; 1/3 tsp Onion Powder; 1/3 tsp Smoked Paprika; 1/3 tsp Sweet Paprika; 1/3 tsp Oregano, dried; 1/6 tsp Salt; Some Pepper (Black), to taste; 3oz Spaghetti, or linguine; 1 tbsp Vegan Butter

Crispy, golden tofu cutlets and silky white bean sauce make this pasta hearty enough for a weeknight dinner but special enough for company. The beans and vegan cream blend into a rich, garlicky sauce that clings beautifully to the pasta, while the panko-coated tofu adds crunch and plenty of protein. Finish with parsley and extra vegan parmesan for a cozy, satisfying bowl.

Crispy, golden tofu cutlets and silky white bean sauce make this pasta hearty enough for a weeknight dinner but special enough for... Show more

By Ahmad Noori · Original recipe

Health Grade

C · Balanced

Time

50 min

Price

2,53 €

Calories

1400 kcal

vegetarian

high protein

low sugar

macro-friendly

Method

Press the tofu

Wrap the Tofu in a clean kitchen towel or several layers of paper towels, set it on a plate or board, and place something heavy on top, like a skillet or a few cookbooks. Let it press for 15 to 20 minutes to remove excess moisture so it fries up crisp instead of steaming. Once pressed, pat it dry.

Cut the tofu

Slice the pressed tofu into 2 to 3 broad slabs about 1/2 inch thick. If you want more of a cutlet shape, trim the edges into rounded, oval pieces. Keep the pieces fairly even so they fry at the same rate.

Mix dry dredge

In the first shallow bowl, combine All-Purpose Flour, Garlic Powder, Onion Powder, Paprika, Salt, and Black Pepper. Stir well so the seasoning is evenly distributed through the flour; this first layer helps the batter grip the tofu properly.

Whisk batter bowl

In a second shallow bowl, whisk together more flour, Water, garlic powder, onion powder, Smoked Paprika, Italian Seasoning, salt, and black pepper until smooth and pourable. It should look like a thin pancake batter with no dry lumps hiding at the bottom.

Mix crumb coating

In a third shallow bowl, combine Panko Breadcrumbs, Parsley, Vegan Parmesan, garlic powder, onion powder, smoked paprika, Sweet Paprika, Dried Oregano, salt, and black pepper. Toss everything together well so every handful of crumbs is seasoned and herby.

Bread the tofu

Coat each tofu piece in the seasoned flour first, shaking off the excess. Dip it into the wet batter and let the extra drip away, then press it firmly into the panko mixture on both sides until you get a thick, textured crust. Set the breaded pieces on a plate or rack while you finish the rest.

Heat the frying oil

Pour enough Olive Oil into a large skillet to make about 1/4 inch of oil. Set the pan over medium heat and let the oil get properly hot before adding the tofu; a breadcrumb dropped in should sizzle right away.

Fry the tofu

Lower the breaded tofu into the hot oil and fry without crowding the pan. Cook for 3 to 4 minutes on the first side, until the underside is deep golden brown and crisp, then carefully flip and cook the second side for 3 to 4 minutes more. Transfer the cutlets to a wire rack or a paper towel-lined plate to drain.

Boil the pasta

Bring a large pot of well-salted water to a boil. Add the Spaghetti and cook until al dente according to the package directions. Before draining, scoop out about 1 cup of pasta water, then drain the pasta and keep it nearby for the sauce.

Cook the bean sauce

While the pasta cooks, set a large pan over medium-low heat. Melt the Vegan Butter with a little more olive oil, then add the finely chopped Garlic, Fresh Red Chili if using, and Red Pepper Flakes. Stir for about 1 minute, just until fragrant and not browned. Pour in the Vegan Heavy Cream and add the White Beans. Let the mixture simmer gently for 3 to 4 minutes, stirring occasionally, then add Italian seasoning, more vegan parmesan, salt, and cracked black pepper.

Blend until creamy

Take the pan off the heat and use an immersion blender to puree the sauce until smooth, creamy, and thick. If it seems too thick to coat pasta easily, blend in a splash of the reserved pasta water until it loosens to a silky consistency. Taste and adjust the salt and black pepper if needed.

Toss and serve

Add the drained pasta to the creamy bean sauce and toss with tongs until every strand is evenly coated, adding more pasta water a little at a time if needed to make the sauce glossy. Slice the crispy tofu into strips if you like and arrange it over the pasta. Finish with extra vegan parmesan, more fresh parsley, and serve right away with Buffalo Sauce on the side if you'd like a spicy dip for the tofu.