This vegan pasta alfredo with peas and asparagus is spring comfort food at its best - a silky, creamy sauce made entirely from blended silken tofu, tossed with tender spring vegetables and your favorite pasta shape. No dairy, no compromise.
Key Ingredients & Substitutions
- Firm silken tofu. The secret to the dairy-free alfredo sauce - it blends completely smooth and creates a rich, creamy texture without any cream, butter, or cashews. Use firm silken tofu (like Mori-Nu shelf-stable) for the best result. Soft silken tofu works too and gives a slightly thinner sauce. Do not substitute regular firm tofu, which is too grainy to blend smoothly.
- Asparagus. Slender spears are ideal here - they cook quickly and are tender all the way through without peeling. If you can only find thick asparagus, peel the lower third of each stalk. Snap off the woody ends and cut into 1½-inch pieces so they're easy to eat with pasta.
- Yellow summer squash. Adds color and a mild sweetness. Zucchini is a direct swap. You can also skip it and increase the asparagus.
- Frozen peas. Sweet and bright - they thaw almost instantly in the pan. Fresh shelled peas in season are even better if you have them.
- Sun-dried tomatoes. Concentrated, chewy, and deeply savory - they balance the creaminess of the tofu sauce beautifully. Oil-packed or rehydrated dry-packed both work well. Slice them before adding.
- Pasta shape. Use a chunky shape - rotini, fusilli, farfalle, or gemelli - so the sauce and vegetables have something to cling to. Whole-grain pasta adds fiber and a nuttier flavor that plays well with the vegetables.
- Fresh lemon juice. The acid in the tofu sauce is what makes it taste bright and fresh rather than flat. Don't skip it.
Variations
- Add white beans. Stir in a drained 15-ounce can of cannellini or great northern beans for extra protein. For a no-cook pasta option, also try our vegan Greek pasta salad. If you love asparagus, our cream of asparagus soup makes a beautiful spring starter.
- eartiness.
- Make it gluten-free. Use your favorite GF pasta - brown rice pasta, chickpea pasta, or lentil pasta all work well with this sauce.
- Add nutritional yeast. Stir 2 to 3 tablespoons into the tofu sauce before blending for a cheesy, savory depth reminiscent of parmesan.
- Swap the greens. Stir in a few handfuls of baby spinach or arugula with the pasta at the end - they'll wilt just from the heat of the dish.
- Mushroom version. Add 8 ounces of sliced cremini or shiitake mushrooms to the pan with the garlic for an earthier, more substantial dish.
- Lemon herb version. Add the zest of one lemon to the tofu sauce and finish with a generous handful of fresh basil for a brighter, more Italian feel.
Tips for the Best Vegan Pasta Alfredo
- Blend the tofu sauce until completely smooth. Any graininess in the sauce will be noticeable in the final dish. Blend for a full minute, scraping down the sides, until the texture is silky.
- Reserve pasta water. A splash of the starchy cooking water is your best friend for loosening the sauce if it thickens too much when it hits the hot pasta.
- Don't overcook the vegetables. Tender-crisp is what you're after - asparagus and peas should still have a little bite. Five minutes in the covered pan is usually enough.
- Keep the heat low when adding the sauce. Silken tofu can break or become grainy if overheated. Warm it gently over low heat just until it's heated through.
- Serve immediately. Like all creamy pasta dishes, this is best fresh off the stove. The sauce will thicken as it sits - if reheating leftovers, add a splash of water or plant-based milk and warm over low heat.
How to Serve
Serve straight from the pan into wide pasta bowls, topped with extra fresh basil or parsley and a crack of black pepper. This is a complete meal on its own, but it pairs well with a simple green salad, garlic bread, or a wedge of crusty sourdough. For a more elaborate spread, serve alongside a bowl of marinated olives or a light tomato bruschetta. This also pairs beautifully alongside our vegan zucchini lasagna for an Italian dinner spread. Leftovers keep in the fridge for up to 3 days - reheat gently with a splash of water to revive the sauce.
Recipe
Vegan Pasta Alfredo with Peas & Asparagus
A creamy vegan pasta alfredo made with silken tofu instead of dairy — light, luscious, and packed with spring vegetables. Asparagus, sweet peas, yellow squash, and sun-dried tomatoes make every bite colorful and satisfying.
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Servings: servings
Ingredients
Pasta & Vegetables
- 12 ounces rotini, fusilli, farfalle, or other chunky pasta whole-grain preferred
- 1 tablespoon extra-virgin olive oil
- 3 cloves garlic minced
- 10 ounces slender asparagus tough ends snapped off, cut into 1½-inch pieces
- 1 cup frozen green peas or fresh shelled peas
- 1 medium yellow summer squash quartered lengthwise and thinly sliced
- ⅓ cup sun-dried tomatoes sliced (oil-packed or rehydrated)
- ¼ cup fresh parsley or basil minced or thinly sliced
Silken Tofu Alfredo Sauce
- 12.3 ounce package firm silken tofu drained
- 2 tablespoons fresh lemon juice about ½ lemon
- salt and freshly ground black pepper to taste
Instructions
- Cook the pasta in a large pot of well-salted boiling water according to package directions until al dente. Drain and set aside, reserving ¼ cup of the pasta cooking water.
- While the pasta cooks, combine the silken tofu and lemon juice in a blender or food processor. Blend until completely smooth and creamy, about 1 minute. Season with salt and pepper. Set aside.
- Heat the olive oil in a large, wide skillet over medium heat. Add the garlic and sauté for 1 to 2 minutes until fragrant and lightly golden — do not let it brown. Add the asparagus, peas, squash, sun-dried tomatoes, and ¼ cup water. Cover and cook for 4 to 5 minutes, stirring once halfway through, until the vegetables are just tender-crisp.
- Pour the silken tofu sauce over the vegetables and stir to coat. Cook over low heat for 1 to 2 minutes until heated through. If the sauce seems thick, stir in a splash of the reserved pasta water to loosen it.
- Add the drained pasta to the skillet and toss well to combine everything. Stir in the fresh parsley or basil. Taste and adjust salt and pepper. Serve immediately.
Notes
Silken tofu: Firm silken tofu (such as Mori-Nu) blends into a perfectly smooth, dairy-free cream sauce. Do not substitute regular firm tofu — it won't blend smoothly. Soft silken tofu works too and gives a slightly thinner sauce.
Asparagus prep: Use slender asparagus spears — they're tender throughout and don't need peeling. If using thicker spears, peel the lower third of each stalk with a vegetable peeler.
Make it gluten-free: Use your favorite gluten-free pasta. Brown rice pasta or chickpea pasta both hold up well with this sauce.
Add protein: Stir in a drained can of white beans or a handful of shelled edamame with the vegetables for extra plant-based protein.
Nutrition (Estimate per Serving)
Calories: 444kcalCarbohydrates: 23gProtein: 9gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 7mgSodium: 63mgPotassium: 544mgFiber: 3gSugar: 1gVitamin A: 237IUVitamin C: 23mgCalcium: 105mgIron: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Also try: our vegan creamy mushroom pasta.
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