Nothing is more comforting than a creamy pasta sauce — especially when it’s plant-based, dairy-free, and packed with protein. This Pea & Herb Creamy Pasta Sauce is a perfect example of how simple ingredients can come together to create something delicious and nourishing.
The secret to this silky, smooth sauce is silken tofu. On its own, tofu can be quite bland, but blended with fresh herbs, sweet peas, and a hint of lime, it transforms into a vibrant, creamy sauce that’s both satisfying and nutritious. With around 30g of protein per serving, this recipe is ideal for anyone looking to boost their plant-based protein intake without sacrificing comfort food vibes.
Using seasonal peas keeps it fresh and bright, while the herbs add a fragrant lift that really brings the dish to life. You can serve the sauce warm over your favourite pasta or even enjoy it cold for a refreshing meal when the weather warms up — perfect for UK summers when they eventually arrive!
Whether you’re a tofu fan or a bit skeptical, this sauce might just change your mind.
Tips
- Blend until creamy: Use a blender or food processor for the smoothest sauce. If you don’t have one, a hand blender or even vigorous mashing with a fork can work — just aim for a creamy texture.
- Adjust herbs to taste: Feel free to vary the herbs depending on what you have—parsley, mint, chives, or even basil will work beautifully.
- Use warm pasta water: Reserve some pasta cooking water to thin the sauce if it feels too thick; this helps it coat the pasta perfectly.
- Serve cold or warm: This sauce tastes great chilled as a light summer meal or warmed up for comfort food on cooler days.
- Make ahead: Prepare the sauce up to 2 days in advance and store it in the fridge for quick meals during the week.
Swaps
Silken tofu: Firm tofu should also work, though texture may vary.
Frozen peas: Use fresh peas in season or substitute with cooked green beans or edamame for a similar fresh flavour and texture.
Soya milk: Any unsweetened plant milk such as oat, almond, or cashew will work well for creaminess.
Herbs: If fresh herbs aren’t available, use 1 tsp dried herbs but add less initially and adjust to taste.
Storage
Fridge: Store the sauce in an airtight container for up to 2 days.
Freezer: Not recommended as freezing can alter the texture of tofu-based sauces.
More Silken Tofu Recipes
- Silken Tofu Harissa Pasta
- High-Protein Plant-Based Breakfast Burrito
- Tofu Cream Cheese
- 3 Ingredients Chocolate Mousse
Pea & Herb Creamy Pasta Sauce
Ingredients
- 1 block silken tofu, 300g
- 2 big handful of mix fresh herbs (chives, mint, parsley)
- 300 g frozen peas defrosted and rinsed
- 150 g soya milk
- 1 tsp salt and garlic
- 1/2 lime
- fusilli pasta
Instructions
- Add the ingredients to a blender and blend until smooth.
- Cook your pasta and when it is ready, add the sauce, mix and serve. I had it like this, Alan added some Parmesan cheese.
- You can also eat the sauce cold! It will make a delicious fresh meal.. once the weather is nicer and hot