Name: Tofu Zoodle Alfredo
Ingredients: For the Tofu Alfredo Sauce: 1 block (14-16 ounces) extra-firm or firm tofu: Pressed for at least 30 minutes to remove excess water, then roughly crumbled. This is the star, providing the creamy base.; 1/2 cup unsweetened plant-based milk: Almond, soy, or oat milk work well. Choose a neutral-flavored one.; 1/4 cup nutritional yeast: This provides the essential cheesy, umami flavor. Don’t skip it!; 2 tablespoons olive oil: Extra virgin for best flavor, adds richness.; 2 tablespoons lemon juice: Freshly squeezed is best, for brightness to cut through the richness.; 2-3 cloves garlic: Minced, or more if you’re a garlic lover. This aromatic is key.; 1 small onion or 1/2 medium onion: Finely chopped, for a savory depth.; 1 teaspoon Dijon mustard: Adds a subtle tang and helps emulsify the sauce.; 1/2 teaspoon salt (or to taste): Enhances all the flavors.; 1/4 teaspoon black pepper (or to taste): For a little kick.; Optional: 1/4 cup raw cashews, soaked in hot water for 30 minutes: For extra creaminess and richness, though the tofu alone does a great job.; For the Zoodles: 3-4 medium zucchinis (about 1.5 lbs): Washed and ends trimmed, ready for spiralizing. These are your light, gluten-free “noodles.”; 1 tablespoon olive oil: For lightly sautéing the zoodles.; Pinch of salt and pepper: To season the zoodles.

Ingredients

Scale

For the Tofu Alfredo Sauce:
- 1 block (14-16 ounces) extra-firm or firm tofu: Pressed for at least 30 minutes to remove excess water, then roughly crumbled. This is the star, providing the creamy base.
- 1/2 cup unsweetened plant-based milk: Almond, soy, or oat milk work well. Choose a neutral-flavored one.
- 1/4 cup nutritional yeast: This provides the essential cheesy, umami flavor. Don’t skip it!
- 2 tablespoons olive oil: Extra virgin for best flavor, adds richness.
- 2 tablespoons lemon juice: Freshly squeezed is best, for brightness to cut through the richness.
- 2–3 cloves garlic: Minced, or more if you’re a garlic lover. This aromatic is key.
- 1 small onion or 1/2 medium onion: Finely chopped, for a savory depth.
- 1 teaspoon Dijon mustard: Adds a subtle tang and helps emulsify the sauce.
- 1/2 teaspoon salt (or to taste): Enhances all the flavors.
- 1/4 teaspoon black pepper (or to taste): For a little kick.
- Optional: 1/4 cup raw cashews, soaked in hot water for 30 minutes: For extra creaminess and richness, though the tofu alone does a great job.
For the Zoodles:
- 3–4 medium zucchinis (about 1.5 lbs): Washed and ends trimmed, ready for spiralizing. These are your light, gluten-free “noodles.”
- 1 tablespoon olive oil: For lightly sautéing the zoodles.
- Pinch of salt and pepper: To season the zoodles.

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Instructions

Prepare the Tofu: If you haven’t already, press the tofu. Wrap the block in a few layers of paper towels or a clean kitchen towel. Place it on a plate and put something heavy on top (like a few cookbooks or a cast iron skillet). Let it press for at least 30 minutes to remove as much water as possible. This step is crucial for a creamy, non-watery sauce. Once pressed, roughly crumble the tofu.
Sauté Aromatics: Heat 2 tablespoons of olive oil in a medium saucepan or skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes, until softened and translucent. Add the minced garlic and cook for another 1-2 minutes until fragrant, being careful not to burn it. Remove from heat.
Blend the Sauce: To a high-speed blender, add the pressed and crumbled tofu, sautéed onion and garlic (along with the oil they cooked in), plant-based milk, nutritional yeast, lemon juice, Dijon mustard, salt, and pepper. If using, add the soaked and drained cashews.
Achieve Creaminess: Blend on high speed for 2-3 minutes, or until the sauce is completely smooth and creamy. Scrape down the sides of the blender as needed. If the sauce seems too thick, add another tablespoon or two of plant-based milk until it reaches your desired consistency. Taste and adjust seasonings if necessary – more salt, pepper, or lemon juice.
Prepare the Zoodles: While the sauce is blending (or just after), prepare your zucchini noodles. Use a spiralizer to turn the zucchinis into noodles. Alternatively, you can use a julienne peeler or even a mandoline with a julienne blade.
Cook the Zoodles (Optional but Recommended):
- For slightly tender zoodles: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the zoodles and a pinch of salt and pepper. Sauté for just 2-3 minutes, tossing frequently, until they are slightly softened but still have a bit of a bite (al dente). Be careful not to overcook them, as they can become watery.
- For raw zoodles: If you prefer them raw, you can skip this step. Some people like to salt the raw zoodles, let them sit for 10-15 minutes to draw out excess moisture, then pat them dry with paper towels.
Combine and Serve: Add the warm Tofu Alfredo sauce to the skillet with the cooked zoodles (or combine in a large bowl if using raw zoodles). Toss gently to coat all the zoodles evenly with the sauce. If the sauce has cooled too much, you can gently heat the combined zoodles and sauce over low heat for a minute or two, stirring constantly, until warmed through.
Garnish and Enjoy: Serve immediately. Garnish with fresh chopped parsley, a sprinkle of red pepper flakes, extra black pepper, or a dash of vegan parmesan cheese, if desired.

Nutrition

Serving Size: one normal portion
Calories: 450