Baked Silken Tofu Alfredo with Peas

Last week, while on a mission to buy fenugreek seeds, I found myself at my local Asian grocery store with a carton of shelf stable silken tofu in my basket. I’m not really sure what inspired me to buy it, other than the fact that I had not ever noticed shelf stable tofu before and I was feeling adventurous. Some of my other loot included coriander seed (very difficult to find where I live), marjoram, prawn crackers, and soba noodles.

I was so excited about the prawn crackers that I opened up the package before I even left the parking lot. To my dismay, the prawn crackers were nothing but a disappointment. I am fairly open-minded when it comes to food and I had fond memories of prawn crackers from my trip to China, but these did not measure up to my expectations. In fact, the prawn cracker that I ate was the only thing that I have eaten in recent memory that tasted so bad that I had trouble chewing and swallowing it. After I got home with them and tried to feed Duke one, I decided not to feel so bad about them. Even Duke turned his nose up at these crackers.

Anyway, back to the tofu. In reality it should have seemed like an even worse idea than the prawn crackers. Consider Parmalat vs. regular milk, yes, downright unappealing. Fortunately, that logic did not win out and I ended up with a creamy pasta dish that reasonably approximates an alfredo but without the fat and calories. I anticipate stocking up on shelf stable tofu and making this dish quite often!


  • 1 package firm, silken tofu
  • 1 tablespoon basil
  • 1 parsley
  • 2 garlic cloves, minced
  • 1 teaspoon garlic powder
  • salt and pepper to taste
  • 3/4 cup plain light soymilk
  • 1/4 cup parmesan cheese, grated
  • 2 oz mozzarella cheese, grated
  • 8 oz (dry) whole wheat pasta
  • 1 cup frozen peas


  • Cook the pasta as directed on the package and drain.
  • Break the tofu into chunks and place in a blender or food processor. Add the garlic, garlic powder, onion powder, pepper, salt, and soymilk.
  • Blend everything until very smooth and creamy.
  • Pour the sauce into a medium size saucepan and keep over low heat.
  • Stir in herbs and parmesan while constantly stirring until the cheese is melts (about 2-3 minutes).
  • Stir in the peas.
  • After peas have thawed, stir in the pasta.
  • Spread the mixture into a casserole dish and sprinkle with grated mozzarella cheese, parsley and basil as desired.
  • Bake at 350 degrees for 20-30 minutes.

Servings ~ 4
Calories ~ 350, Fat ~ 8 g, Carbohydrates ~ 52 g, Protein ~ 22 g

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