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Pea and basil tofu pasta

A bright green pasta sauce made with peas, basil and tofu.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
  • Confirm the sauce blends smooth
  • Photograph the finished plate
Time
About 25 min
estimated
Serves
2
see below
Energy
380 kcal
per serving
Protein
20 g
per serving
Jump to recipe
Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

Contains gluten, soya. Check the labels on packaged ingredients:

  • pasta. Most dry pasta is just wheat and water, but some contains egg; check the packet.

Cooking steps

  1. Cook the pasta in boiling water, following the packet, and add the peas for the last 2 minutes. Keep back a mugful of the cooking water before draining.

  2. Lift out about half the peas and set them aside.

  3. Blend the rest of the peas with the silken tofu, basil and oil until smooth, loosening with cooking water.

  4. Warm the sauce gently in the pasta pan without boiling it, then fold through the pasta and the whole peas.

The useful detail

Reserve whole peas so the finished dish has more than one texture. A bowl of green sauce and pasta is smooth all the way through, which gets dull by the third forkful.

Make it work for you

One serving is Half the pan: 60 g of pasta (dry weight) with sauce. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

  • Firm tofu instead of silken

    Thicker and grainier; blend it longer with more water.

    Per serving: about 85 kcal more, about 10 g more protein, about 5 g more fat.

  • Mint instead of basil

    Sharper and fresher against the peas.

    Per serving: about the same energy, about the same protein, about the same fat.

  • Gluten-free pasta

    Works; nutrition is not recalculated.

    Allergens: Removes gluten.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A vegan pasta whose sauce is peas and tofu, so it carries protein rather than just coating the pasta. The library draft used nutritional yeast, which FoodData Central does not record, so it is left out rather than guessed at.

Nutrition per serving
Energy380 kcal
Protein20 g
Fat7 g
of which saturates1 g
Carbohydrate60 g
of which sugars7 g
Fibre7 g
Sodium120 mg
Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
IngredientWeight usedSourceEnergyProtein
pasta120 gFDC 169736Pasta, dry, enrichedFoodData Central records dry pasta as one entry rather than by shape, so linguine, lasagne, cannelloni and shells all use it.445 kcal15.6 g
frozen peas200 gFDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program)154 kcal10.4 g
silken tofu200 gFDC 172449Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Calculated with FoodData Central's soft tofu record, the closest it holds to silken tofu.122 kcal14.3 g
fresh basil10 gFDC 172232Basil, fresh2 kcal0.3 g
olive oil4.5 gFDC 171413Oil, olive, salad or cooking40 kcal0.0 g
Whole recipeDivided by 2764 kcal40.7 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge
Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The sauce dulls in colour overnight but keeps its flavour.
In the freezer
Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
Reheating
Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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