High-Protein Vegan “Chicken” Alfredo with Peas

Ingredients (Serves 3 – 4)

For the sauce:

• 1 block (12 oz) silken tofu
• 2 tablespoons nutritional yeast
• 1/4 cup unsweetened plant-based milk (almond, soy, or oat)
• 2-3 cloves garlic, minced
• 1 teaspoon onion powder
• 1 teaspoon salt (or to taste)
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice
• 1/4 cup vegan parmesan (optional, for extra richness)

For the seitan marinade:

• 8 oz seitan, sliced into strips
• ¼ cup of veg stock
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon smoked paprika (optional)
• 1/2 teaspoon turmeric
• 1 teaspoon nutritional yeast
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons soy sauce
• 1/4 cup vegetable broth

For the pasta:

• 12 oz fettuccine or linguine (use whole grain or chickpea pasta for extra protein)
• 1 tablespoon olive oil (for cooking seitan)
• 1 cup frozen peas, thawed
• 1 red onion and a couple chilis sauteed in the pan before tossing in the seitan
• Fresh parsley, chopped (for garnish)

Instructions

1. Marinate the Seitan:
• In a small bowl, mix the veg stock, garlic powder, onion powder, smoked paprika, turmeric, nutritional yeast, salt, and pepper with the soy sauce and vegetable broth.
• Add the sliced seitan to the marinade, ensuring it is well coated. Let it sit for at least 15–30 minutes to absorb the flavors.
2. Cook the Pasta:
• Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining. Set the pasta aside.
3. Prepare the Sauce:
• In a blender, combine silken tofu, nutritional yeast, plant-based milk, garlic, onion powder, salt, pepper, and lemon juice. Blend until smooth and creamy. Adjust seasoning to taste. If the sauce is too thick, add a bit more plant-based milk.
4. Cook the Seitan:
• Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the marinated seitan and sauté until golden brown on both sides, about 5–7 minutes. Remove from the skillet and set aside.
5. Heat the Sauce:
• In the same skillet, pour in the blended sauce and warm over low heat, stirring occasionally. If needed, add a splash of the reserved pasta water to loosen the sauce.
6. Combine Pasta and Sauce:
• Add the cooked pasta to the skillet with the sauce. Toss to coat the pasta evenly. Stir in the thawed peas and cooked seitan strips, cooking for another 2–3 minutes until everything is heated through.
7. Serve:
• Divide the pasta among plates or bowls. Garnish with fresh parsley and a sprinkle of vegan parmesan if desired. Serve immediately and enjoy!

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