There’s nothing more comforting than a creamy pasta, but most versions leave me feeling heavy and low on energy. I wanted a sauce that had the same silky texture without relying on cream — something nutrient-dense, balanced, and filling. That’s how this recipe was born.

By blending tofu and cashews, you not only get a smooth, rich base, but also a complete source of plant-based protein. Cashews provide healthy fats and minerals like magnesium and zinc, while tofu adds lean protein and calcium. Paired with chickpea pasta, this dish packs a powerful protein punch and keeps you satisfied for hours.

I also love using nutritional yeast (sometimes called “nooch”) in sauces. Beyond its nutty, cheesy flavor, it’s often fortified with B vitamins, including B12, which is especially important for plant-forward diets. It also provides fiber and antioxidants to support overall wellness.

This recipe is flexible — you can use whatever vegetables you have on hand and adjust the toppings to fit your preferences. Creamy, garlicky, nutrient-balanced, and weeknight-easy.

Nutrition Highlights

Protein combining: Cashews, tofu, and chickpea pasta work together to create a balanced meal with plant-based protein and essential amino acids.
Healthy fats: Cashews and olive oil add satiety and support nutrient absorption.
B vitamins: Nutritional yeast often contains B12, along with other B vitamins to support energy metabolism.
Greens & veggies: Swiss chard and peppers bring fiber, vitamin C, and antioxidants.

👉 Save this recipe for busy weeknights when you want something creamy, filling, and nourishing — no heavy cream required.

Creamy Tofu-Cashew Garlic Pasta Recipe

Prep Time: 15 mins | Cook Time: 20 mins | Total Time: ~35 mins Servings: 4

Ingredients

Sauce

½ cup cashews, soaked 2–3 hours and rinsed (or 15 minutes in hot water)
300 g soft tofu
¼ cup nutritional yeast
3 cloves garlic
3 tbsp lemon juice
¼ cup shredded Parmesan (optional; omit for vegan)
Salt & black pepper, to taste

Veg & Pasta

1 tbsp olive oil or avocado oil
~3 cups vegetables (I used 2 bell peppers, 1 bunch Swiss chard, ½ cup chopped white onion)
1 package pasta (I used chickpea pasta for extra protein)

Directions

Make the sauce: Add cashews, tofu, nutritional yeast, garlic, lemon juice, Parmesan (if using), salt, and pepper to a blender. Blend until smooth and creamy. Taste and adjust seasoning.
Cook pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve ½ cup of pasta water, then drain.
Prep the vegetables: Chop onion; separate Swiss chard stems from leaves and slice; slice bell peppers.
Sauté: Heat oil in a large pan over medium-high. Add onion and Swiss chard stems; cook for 2–3 minutes. Add bell peppers; cook 3–4 minutes until just tender. Add Swiss chard leaves and cook until wilted.
Combine: Lower heat to medium. Add pasta and sauce to the pan with veggies. Toss well, loosening with reserved pasta water as needed.
Finish: Adjust seasoning. Serve topped with extra Parmesan, fresh basil, or cracked pepper if desired.

Variations & Substitutions

Vegan: Omit Parmesan; add ½–1 tsp white miso or a dash of soy sauce/tamari for extra umami.
Gluten-free: Use GF or chickpea pasta.
Nut-free: Swap cashews for silken tofu + 1–2 tbsp olive oil, or use shelled sunflower seeds (soaked) for a similar body.
Veg swaps: Spinach, zucchini, broccoli, peas, mushrooms, or sun-dried tomatoes are all great.
Extra protein: Add white beans, edamame, or sautéed mushrooms.

Make-Ahead, Storage & Reheat

Fridge: Store in an airtight container up to 3–4 days.
Reheat: Warm gently on the stove with a splash of water or plant milk to loosen the sauce.
Meal prep tip: Keep a little extra sauce aside to stir in at reheat time for peak creaminess.

FAQs

Can I skip soaking the cashews?
If you have a high-speed blender, you can get away with a quick 10–15 minute hot-water soak. Otherwise, soak 2–3 hours for the smoothest texture.

Will firm tofu work?
Soft/silken is best for a silky sauce. If using firm, add a few tablespoons of water or plant milk and blend longer.

Is Parmesan necessary?
No—omit it for a vegan version. Nutritional yeast supplies savory, cheesy notes; you can add a pinch of miso for deeper umami.