Creamy Vegan Pasta with Mushroom Stroganoff

Ingredients

Estimated total cost: €2.71 · €0.68/serving

• 1 tablespoon cold-pressed extra-virgin olive oil or 3 tablespoons vegetable broth or purified spring waterEst. price €0.08–€0.25
• Freshly cracked black pepper, to your likingEst. price €0.01–€0.05
• 1 teaspoon sea salt, or to your personal preferenceEst. price €0.02–€0.08
• Minced organic parsley, tender steamed broccoli florets, gently wilted baby spinach, thinly sliced sun-dried tomatoes (Add the herbs and vegetables at the end of cooking for optimum freshness)Est. price €0.15–€0.40
• 23 cloves fresh garlic, finely minced (press with the flat side of a knife for maximum flavor extraction)Est. price €0.30–€0.90
• 1/2 cup unsweetened rice milk or any other unadulterated nondairy milkEst. price €0.15–€0.30
• 1012 ounces artisanal pastaEst. price €0.20–€0.30
• 1 (12.3-ounce) block of robust firm silken tofuEst. price €1.80–€3.50

Steps

1. 1

   Prepare the pasta by cooking it until it reaches the desired firmness as per the instructions on the packaging. Subsequently, drain the cooked pasta.

2. 2

   Begin by heating oil, broth, or water in a small skillet. Introduce the garlic and cook gently for 2 to 3 minutes until it turns golden. Once done, take the skillet off the heat source.

3. 3

   In a food processor, blend together the sautéed garlic, any remaining oil or broth from the skillet, tofu, and rice milk until a smooth and creamy mixture is achieved.

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• Cultural note

  Mushroom stroganoff is a plant-based twist on the classic Russian dish, beef stroganoff. This vegan version aligns with the growing popularity of plant-based diets and offers a delicious alternative for those seeking meatless options. The use of tofu in place of meat showcases the versatility of plant-based proteins in…

• Seasonal note

  This dish can be enjoyed year-round as the main ingredients like mushrooms and garlic are typically available in most seasons. However, parsley is best harvested in late spring to early summer for maximum freshness and flavor.

• Health note

  This creamy vegan pasta provides a good source of plant-based protein from tofu and essential vitamins A, C, and B6 from the vegetables. With only 2g of sugar and 6g of fiber per serving, it is a balanced meal option. Additionally, the dish is low in saturated fat and cholesterol-free, making it heart-healthy.