How a Weekend Pasta Became a Weeknight Favorite
It all started on a lazy Sunday when I had broccolini, frozen peas, and no clue what to make. I missed the flavor of pancetta from my pre-vegetarian days—salty, crispy, a little smoky. So I got creative with smoked tofu, a splash of soy sauce, and paprika. The result? A dish so rich and savory that even my meat-eating friends now request it.
This recipe has since become a staple—quick to make, loaded with nutrients, and perfect for kids and adults alike. Let me show you exactly how to bring it to your kitchen.
Ingredients List (Serves 4)
| Ingredient | Amount (in grams) |
|---|---|
| Whole wheat penne pasta | 240g |
| Broccolini (trimmed) | 200g |
| Frozen green peas | 150g |
| Smoked tofu | 150g |
| Olive oil | 15g |
| Garlic (minced) | 10g |
| Onion (finely chopped) | 100g |
| Soy sauce | 15g |
| Smoked paprika | 2g |
| Fresh lemon juice | 10g |
| Grated parmesan or vegan alternative | 30g |
| Salt | To taste |
| Black pepper | To taste |
🔥 How to Cook This Vegetarian Pasta Dish
1. Prep the Smoky Tofu Bits
- Step 1: Dice the smoked tofu into small cubes (~1 cm).
- Step 2: In a bowl, toss tofu with soy sauce and smoked paprika. Let it marinate for 10 minutes.
2. Cook the Pasta
- Bring a large pot of salted water to a boil.
- Add penne and cook according to the package instructions until al dente.
- In the last 2 minutes of cooking, toss in broccolini and peas.
- Drain everything and set aside.
3. Sauté the Base
- In a large skillet, heat olive oil over medium heat.
- Add chopped onion and garlic. Sauté until soft and golden—about 5 minutes.
4. Crisp the Tofu
- Add the marinated tofu to the skillet.
- Cook for 6–8 minutes, stirring occasionally, until crispy on the edges.
5. Combine and Finish
- Toss in the drained pasta, broccolini, and peas.
- Drizzle with lemon juice, salt, and pepper.
- Stir well and top with grated parmesan or a vegan cheese alternative.
🧠Why This Recipe Works (and Wins Hearts)
- Smoked tofu adds that crave-worthy depth pancetta offers—minus the meat.
- Broccolini brings crunch and bitterness to balance the creamy sauce.
- Peas provide natural sweetness and plant-based protein.
- Whole wheat pasta keeps you fuller longer with added fiber.
🧪 Nutrition Information (Per Serving)
| Nutrient | Value |
|---|---|
| Calories | 410 kcal |
| Protein | 21g |
| Carbohydrates | 45g |
| Fiber | 9g |
| Fat | 15g |
| Saturated Fat | 2g |
| Sodium | 470mg |
| Calcium | 120mg |
| Iron | 4mg |
🛍️ Grocery List for the Week
Pantry:
- Whole wheat pasta
- Soy sauce
- Olive oil
- Smoked paprika
- Salt and black pepper
Produce:
- Broccolini
- Onion
- Garlic
- Lemon
Frozen:
- Green peas
Refrigerated:
- Smoked tofu
- Parmesan or vegan cheese
🍽️ Food Safety Note
Always store leftovers in an airtight container in the refrigerator and consume within 3 days. When reheating, make sure the tofu reaches at least 74°C (165°F) to ensure safety. If using store-bought tofu, check the expiry date and rinse before marinating.
âť“FAQs About Pasta with Broccolini, Peas, and Smoky Tofu
Q1. Can I use regular tofu instead of smoked?
Yes, but you’ll need to boost the flavor with more smoked paprika or add a drop of liquid smoke.
Q2. Can I freeze this dish?
It’s best enjoyed fresh, but you can freeze it without the broccolini for up to 1 month. Reheat thoroughly before serving.
Q3. What other protein can I use besides tofu?
Try tempeh or seitan for a meaty texture. Chickpeas also work as a lighter alternative.
Q4. Is this dish gluten-free?
Swap the pasta for a certified gluten-free variety like brown rice or lentil pasta.
Cook Like a Pro: Top 7 Healthy and Easy Vegetarian Lunch Box Recipes for Kids That Parents Love Too
🙏 Thank You to My Readers
Thank you so much for joining me in the kitchen today! It means the world to share my vegetarian table with you. Your support keeps this passion alive—and I love seeing how these recipes come to life in your home. 💚