Last week I posted a Chocolate Pumpkin-Coconut Pudding recipe as part of a Recipe Redux Challenge brought on by the National Soyfoods Council in honor of National Breast Cancer Awareness Month. The Soyfoods Council is challenging Recipe Redux to inspire family, friends, and readers to add more soy foods to their diet by creating recipes using one of the most versatile soy foods available–tofu!
Since tofu tasted so good as a dairy substitute in the pudding I made, I decided to experiment with main dish meals that could also benefit from this stand-in without sacrificing taste or texture.
The experiment: alfredo sauce

Alfredo sauce. image source: http://www.buzzle.com
Background: The original alfredo recipe uses cream, butter, and Parmesan cheese cooked and served over noodles, sometimes with additional seasonings like parsley and garlic. My version uses tofu and almond or soy milk for the creamy base, and with the addition of a few seasonings, it tastes luxuriant and flavorful enough to rival the original, fat-filled version.
The verdict: I served the alfredo sauce on Ancient Grains Quinoa Spaghetti and Sea Tangle brand kelp noodles. My husband liked it (though adding some shredded Parmesan cheese on top made it closer to the real thing!) Adding lemon juice helped to sharpen up the flavor of the sauce, adding a much needed acidity to cut through the creaminess.
Creamy Tofu Alfredo, serves 4
This versatile sauce–which comes out to less than 100 calories per serving–can be kept vegan or served with a sprinkling of Parmesan cheese, cooked chicken, or both! Pairing the sauce with 1 1/2 cups of zucchini noodles adds 45 calories, kelp noodles just 6! Got room for dessert?
Ingredients:
1 box Mori Nu Silken Lite Tofu, firm
1 cup soy milk or almond milk (plus extra if you want sauce less thick)
1/2 teaspoon nutritional yeast flakes
1/2 teaspoon salt
1/2 teaspoon red pepper flakes (optional)
2-3 garlic cloves, minced
2 teaspoons olive oil
add-ins:
1/2 cup frozen peas
1 cup broccoli florets
4 mushrooms, sliced
juice from half a lemon
Noodles of your choice (raw zucchini noodles, kelp noodles, cooked pasta noodles, etc.)
fresh spinach
Directions:
In a blender on low speed, combine tofu and milk until smooth, stopping blender and scraping down sides with a rubber spatula as necessary. Add yeast flakes, salt, and red pepper flakes. Blend on low speed until combined, about 20 seconds. Set aside.
In a medium sized sauce pan, heat olive oil over medium heat. Add minced garlic and sautee until golden, about 1-2 minutes. Remove from heat, add garlic to tofu mixture and blend on low for 10-20 seconds or until combined. Pour tofu mixture into sauce pan, bring to simmer over medium heat. Add frozen peas, broccoli florets, and mushroom slices. Cook for 2 more minutes, stirring constantly, until it begins to simmer. Turn off heat, stir in lemon juice.
Serve over your choice of noodles and fresh spinach.
Disclosure: by posting this recipe I am entering a recipe contest sponsored by The Soyfoods Council and am eligible to win prizes associated with the contest. I was not compensated for my time.
Be sure to check out the other tofu-riffic recipes at The Recipe Redux: http://teaspooncomm.com/teaspoonofspice/2012/10/grilled-tofu-blt-sandwich-giveaway/.
October 18, 2012 at 20:52
So clever – I’m just loving all these new ways I have never ever thought to use tofu! (love the post title too :)
October 18, 2012 at 20:55
Thanks, Deanna. I actually had a couple of experiments that bombed before this one, but it really is fun to come up with new twists on tofu!
October 18, 2012 at 21:22
Never heard of kelp noodles before, will have to try and find them!
October 18, 2012 at 21:26
I never heard of them either until a few months ago. It’s not like long rice, it’s actually kind of crunchy! Down to Earth might have them, or Whole Foods. I want to try it with Thai peanut sauce next…yum!
October 19, 2012 at 02:58
That sounds delicious! I’ll call Down to Earth and see if they have it…it’s so awesome that you know the places around here :)
October 19, 2012 at 07:38
Haha, DTE was my favorite place to shop, I’d go in the mornings when it wasn’t too crowded. They do have good prices & sales, and their pastries and food bar is super ono, plus there’s seating areas so you can relax & enjoy your healthy goodies! Favorites: double chocolate chip cookie, bird seed bar, roasted squash w/maple syrup (all sweet stuff!) There’s one by University, one across from Anna Miller’s next to Jamba Juice/Starbucks, and a new one in Kapolei. Man, I REALLY miss that store! Stop by and enjoy a cookie for me, okay? :D
October 19, 2012 at 13:55
I can’t wait to try their double chocolate chip cookie now!! The closest one to my house is the University location. I’m going to a stroller strides class in Kapiolani Park this morning, so maybe I’ll stop there on the way home :)
October 20, 2012 at 14:38
Yum! What a greatt idea to ReDux one of the ‘bad-est’ recipipes I can think of! Love how healthy it is now! How do the kelp noodles taste?
October 20, 2012 at 15:43
Thanks, Serena! Yeah, I think indulging in alfredo sauce is worse than scarfing a box of chocolates. ;) This was the first time I tried kelp noodles, and the texture stood out more than the extremely mild almost nonexistent taste! It had a crunch with a bit of chew, and I can’t think of anything else to compare it to other than another type of seaweed (thinly sliced wakame).