Plant-Based “Feta” Pasta

Team, by now you’ve all probably seen the viral feta pasta video (blowing up TikTok and causing stores to sell out of feta and tomatoes!) So, I’m here to create a healthier-for you fully plant-based version that’s also packed with protein.

This one is easy and ideal comfort food that’s super nutritious and family-friendly, plus makes for a great recovery meal after a tough workout. If you make it, be sure to tag me at @dan_churchill on IG!

Wondering what makes this one healthy, team? We’re tofu instead of cheese for added protein, incorporating healthy fats thanks to olive oil, and getting in plenty of micronutrients with our basil and tomatoes. You can also top this one with nutritional yeast for a B12 boost!

We are also incorporating savory garlic and miso to mimic that nutty cheesy taste and texture, for a pasta dinner that you’ll soon be making weekly.

As always, we do have a few great podcast episodes to tie into this recipe, check out this one with Jordan Mazur and this one with James Newbury to dive into the topic of plant based protein sources even further. Make sure you leave a review and subscribe if you listen to these episodes! Let’s get into the recipe, team.

Recipe: The Feta Pasta, DC Style

Prep Time: 10 minutes
Cook Time: 30 minutes
Cost: Less than $10
Skill: Easy
Serves: 3-4
Nutrition Facts: 24g protein, 22g carbs, 14g fiber, 5g fat

Ingredients:

3-4 shallots (about 1/2 cup diced)
6 garlic cloves, minced (or about 1/4 cup minced)
1 cup cherry tomatoes
1/4 cup olive oil
Salt + Pepper
2 TB miso paste
1 block (15 oz) firm tofu
Big handful of basil, roughly chopped
1/2 cup white wine (optional)
2 TB nutritional yeast (optional)
1 packet brown rice spaghetti (or sub for whole wheat, quinoa pasta, etc. – whatever you like!)

Method:

1. Preheat oven to 400 F (200 C)
2. Place tofu block in the center of a small roasting tray with raised edges. Dollop miso paste on top. Surround tofu with cherry tomatoes, chopped garlic, and chopped shallots.
3. Season with olive oil, salt and pepper.
4. Roast in the oven for 25 minutes.
5. While tomatoes and tofu roast, bring a large pot of water to a boil. Season well with salt, then cook spaghetti until al dente, reserving 1/2 cup pasta water.
6. Optional step: simmer 1/2 cup of white wine on the stovetop in a small saucepan (just to cook off the alcohol), for 1-2 minutes.
7. Remove roasting tray from the oven and combine roasted ingredients in a large skillet or serving dish with chopped basil and cooked spaghetti, along with white wine (if using). Crumble the feta up as you stir it through the rest of the ingredience
8. Add in your reserved pasta water until you have a nice smooth consistency, and finish with a sprinkle of nutritional yeast (optional).