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Tofu and broccoli pasta on a white plate, garnished with creamy sauce, perfect for a healthy vegan meal.

Tofu & Broccoli Pasta

This 15-minute tofu and broccoli pasta is the ultimate weeknight dinner. Packed with protein from firm tofu, fresh broccoli, and flavorful sauces, it’s a satisfying vegetarian dish that’s quick, healthy, and incredibly easy to make. With simple ingredients and a fast prep time, this dish will quickly become a go-to favorite for busy nights.
5 from 1 vote
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Course: Main Course
Cuisine: Asian
Keyword: tofu
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 6
Calories: 451kcal
Author: Lola Jay

Ingredients

  • 16 oz pasta spaghetti or your preferred type
  • 14 oz firm tofu mashed
  • 10 oz broccoli fresh
  • 8 cloves garlic crushed
  • 1 bunch scallions chopped (white and green parts separated)
  • 4 tablespoon olive oil
  • ⅓ cup soy sauce
  • 1 tablespoon oyster sauce
  • ¼ teaspoon black pepper
  • ¼ teaspoon onion powder broccoli
  • ¼ teaspoon garlic powder broccoli
  • ¼ teaspoon salt broccoli
  • ½ teaspoon onion powder pasta
  • ½ cup water for broccoli
US Customary - Metric

Instructions

Boil the Pasta

  • Bring a large pot of salted water to a boil. Cook the pasta until al dente, according to package instructions. Drain and set aside, reserving a bit of pasta water for later if needed.
    Woman adding spaghetti to boiling pot in kitchen, steam rising.

Prep the Aromatics

  • While the pasta cooks, chop the scallions and crush the fresh garlic. Separate the white and green parts of the scallions.
    Person chopping green onions on a wooden cutting board in a kitchen setting.

Stir-Fry the Aromatics

  • Heat a large frying pan or wok over high heat. Add olive oil and let it heat up.
    Olive oil being drizzled into a non-stick frying pan for cooking.
  • Stir-fry the white parts of the scallions and the crushed garlic until fragrant, about 1-2 minutes.
    Woman adding chopped green onions to a frying pan in a sunlit kitchen.

Cook the Broccoli

  • Add some olive oil to a pan over medium heat. Add in the crushed clove of garlic and sauté for 30 seconds.
    Stirring garlic in a frying pan with oil on a wooden spatula for cooking preparation.
  • Add the broccoli along with the onion powder, and garlic powder.
    Woman cooking broccoli in a pan, adding fresh florets from a white plate in a sunny kitchen.
  • Add ½ cup of water, cover and steam for 3-4 minutes.
    Person adding water to broccoli in a pan, preparing for steaming in a kitchen setting.
  • Remove broccoli from the pan and set aside uncovered,
    Woman removing steamed broccoli from a pot in a kitchen.

Add the Tofu

  • Mash the firm tofu with a fork or your hands and add it to the pan with the garlic and scallions. Stir-fry over high heat for 3-4 minutes until slightly golden.
    Person crumbling tofu into a pan with vegetables, preparing a healthy dish in a bright kitchen.

Add the Sauces

  • Stir in the soy sauce, oyster sauce, onion powder, and a dash of black pepper. Mix well to coat the tofu evenly.
    Pouring soy sauce into a pan with tofu and green onions for a delicious meal.

Combine Everything

  • Toss the drained pasta into the pan with the tofu mixture. Add a splash of reserved pasta water if needed to loosen the sauce.
    Spaghetti with tofu and green onions being cooked in a black pan on a wooden surface.
  • Add the cooked broccoli to the tofu mixture and spaghetti. Stir to combine.
    Broccoli being added to pasta with tofu in a pan on a wooden countertop.

Garnish and Serve

  • Sprinkle the green parts of the scallions over the pasta and add a drizzle of hot sauce for an extra kick if desired. Serve hot and enjoy!
    Warm spaghetti with fresh broccoli, tofu and green onions served in a bowl.

Video

Nutrition

Serving: 1.5cups | Calories: 451kcal | Carbohydrates: 64g | Protein: 19g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Sodium: 924mg | Potassium: 368mg | Fiber: 4g | Sugar: 3g | Vitamin A: 295IU | Vitamin C: 43mg | Calcium: 134mg | Iron: 3mg