Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Silken tofu tomato pasta sauce turns a cooked tomato base into a smooth, dairy-free coating for rigatoni. This recipe includes the pasta in the ingredient list and nutrition estimate, so the serving is a full meal rather than an unexplained ladle of sauce.
The label reference contains 7 g protein per 85 g. Softer or differently formulated silken tofu may contain much less protein, so check your package before assuming the same estimate.
Tomato acidity and tofu thickness vary. Finish the sauce by its coating consistency rather than adding the entire reserved mug of water automatically. For another preparation, see Lentil Tofu Meatballs with Whole-Wheat Spaghetti.
Why Readers May Like It
- 1Measured portions, a clear sauce method and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving pasta meal with the sauce and toppings included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. Plain pasta-boiling water is drained and is not a nutrient-bearing ingredient.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Whole-wheat rigatoni, dry | about 10 oz | 280 g | 986 kcal | 38.8 g | 205.4 g | 8.2 g |
| Silken tofu, extra-firm silken reference | about 28 oz | 800 g | 471 kcal | 65.9 g | 18.8 g | 18.8 g |
| Canned crushed tomatoes | about 2 1/2 cups | 600 g | 192 kcal | 9.8 g | 43.7 g | 1.7 g |
| Cherry tomatoes, halved | about 2 cups | 300 g | 54 kcal | 2.6 g | 11.7 g | 0.6 g |
| Onion, diced | 1 small | 120 g | 48 kcal | 1.3 g | 11.2 g | 0.1 g |
| Garlic, minced | 4 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Olive oil | 1 tbsp | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Fresh basil | a generous handful | 20 g | 5 kcal | 0.6 g | 0.5 g | 0.1 g |
| Dried oregano | about 2 tsp | 2 g | 5 kcal | 0.2 g | 1.4 g | 0.1 g |
| Table salt | about 1/3 tsp | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Ground black pepper | about 1/2 tsp | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 1906 kcal | 120.1 g | 297.3 g | 43.7 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
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Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Large pasta pot (paid link)
- Colander (paid link)
- Wide saucepan or skillet (paid link)
- Blender or food processor (paid link)
- Shallow food containers (paid link)
Before You Start
The label reference contains 7 g protein per 85 g. Softer or differently formulated silken tofu may contain much less protein, so check your package before assuming the same estimate.
Allow about 40 minutes. Components can overlap; use the doneness cues rather than the clock alone. Measure ingredients and prepare the vegetables before heating the pan. Use the listed dry, raw or drained state for each weight.
Check the tofu type
3 minutesChoose plain silken tofu and measure 800 g after opening and pouring off free packing liquid. Do not press it like regular block tofu. Read the package storage instructions once opened. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Soften onion and garlic
5 minutesWarm oil in a saucepan (paid link) over medium-low heat. Cook onion for 5 minutes until soft, then add garlic and oregano for 30 seconds.
Cook the tomatoes
12–15 minutesAdd crushed and cherry tomatoes, salt and pepper. Simmer gently for 12–15 minutes until the cherry tomatoes soften and the base tastes cooked. Stir frequently to prevent catching.
Cook rigatoni separately
To package timingBoil the pasta in unsalted water according to its package. Reserve a mug of cooking water, then drain. Keep the cooked pasta warm while finishing the sauce.
Blend the tofu
1–2 minutesBlend tofu in a clean blender until completely smooth. Add only enough cool water to get the blades moving if required. Do not seal boiling tomato sauce inside a standard blender jar.
Combine and warm
2–3 minutesStir the smooth tofu into the tomato base on low heat. Warm gently, stirring, until hot throughout. The finished sauce should be evenly orange-red rather than streaked with white tofu.
Coat the rigatoni
1 minuteFold in drained pasta and torn basil. Thin with reserved water if necessary, or simmer the sauce briefly before adding pasta if it is too loose.
Serve the complete meal
1 minuteDivide the whole batch into four equal servings, including all sauce. The displayed nutrition includes rigatoni; using the sauce alone is a different serving basis.
How to Know It Is Ready
Pasta has no raw center and the cooked sauce is hot throughout. Reheated leftovers reach 165°F / 74°C.
Pasta is tender and the sauce coats it at the consistency described in the method.
One quarter of every listed ingredient, including pasta, sauce and any measured topping.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 30 g protein per serving.
- Pasta, the listed protein source and vegetables are included in the complete meal.
Things to Consider
- Soy and wheat. Check pasta for egg and shared-equipment warnings.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Pasta meal planning
Home cooks looking for a measured vegan lunch or dinner.
Home cooking
Tomato acidity and tofu thickness vary. Finish the sauce by its coating consistency rather than adding the entire reserved mug of water automatically.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein or pasta, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- A gluten-free pasta can replace the rigatoni, but use its own cooking instructions and nutrient label. The base recipe is not gluten-free.
- Use the package directions for an alternative pasta and recalculate if its nutrient label differs.
Allergen Information
Soy and wheat. Check pasta for egg and shared-equipment warnings.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Pasta Meal
No nutritional yeast or vegan cheese is assumed. If you add one, check allergens and include the actual amount in your own calculation.
Reheating the Meal
Reheat the portion you plan to eat to 165°F / 74°C throughout. Add a little water if needed to loosen the sauce and check several places because microwave heating can be uneven. Pasta and dairy sauce textures may change after storage.
Follow USDA leftovers guidance. For another sauce and ingredient combination, browse White Bean and Roasted Red Pepper Pasta.
Frequently Asked Questions
Yes. Leave out the pasta and use the sauce as you wish, but the displayed per-serving nutrition is for the complete rigatoni meal and must be recalculated.
It can make a thicker, more grainy sauce and has a different nutrition profile. Silken tofu is the intended ingredient for this recipe.
The listed ingredients are plant-based. Check that the pasta contains no egg and that any substituted packaged sauce or topping is suitable.
Use the serving controls to scale the gram quantities and serving count. Use larger cookware or cook in batches; cooking time does not simply double. Approximate household notes below remain at the base four-serving amounts.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the raw, dry and drained amounts listed in the recipe.
Compare on Amazon → (paid link)Paid link · opens in a new tabChef’s knife
Prepare ingredients in the sizes described by the method.
Compare on Amazon → (paid link)Paid link · opens in a new tabCutting board
Keep preparation surfaces clean and separate raw animal foods from cooked food.
Compare on Amazon → (paid link)Paid link · opens in a new tabLarge pasta pot
Allow enough room for pasta to boil and be stirred.
Compare on Amazon → (paid link)Paid link · opens in a new tabColander
Drain pasta after reserving the required cooking water.
Compare on Amazon → (paid link)Paid link · opens in a new tabWide saucepan or skillet
Use a suitable pan for the sauce and other cooked components.
Compare on Amazon → (paid link)Paid link · opens in a new tabBlender or food processor
Blend the sauce ingredients as described and follow the maker’s guidance for warm liquids.
Compare on Amazon → (paid link)Paid link · opens in a new tabShallow food containers
Cool and refrigerate planned leftovers promptly.
Compare on Amazon → (paid link)Paid link · opens in a new tab
