Vegan tofu & Broccoli Pasta Salad: A Wholesome, Protein-Packed Dish for Every Meal

Looking for a nutritious and satisfying salad that’s as delicious as it is healthy? Our Vegan tofu & Broccoli Pasta Salad is the perfect option for you! This hearty dish swaps out traditional tofu for plant-based protein, and brings together vibrant vegetables and creamy dressing to create a flavor-packed meal. Whether you’re planning a hearty lunch, a refreshing dinner, or a healthy snack, this vegan pasta salad will hit the spot every time.

Packed with plant-based protein, fiber, and essential nutrients, this salad is a balanced and fulfilling choice for anyone following a vegan or plant-based lifestyle. The use of vegan tofu not only offers a cruelty-free alternative but also adds the perfect texture to the salad, mimicking the taste of traditional tofu . The addition of broccoli boosts the nutrient profile, providing vitamins, minerals, and antioxidants to support overall health.

From creamy dressing to crisp veggies, this vegan tofu and broccoli pasta salad is made to keep you full and satisfied, making it a great option for meal prep, picnics, or easy weekday lunches. And with minimal prep time and simple ingredients, it’s both a quick and convenient option that can be customized to suit your preferences.

Why Vegan tofu & Broccoli Pasta Salad is a Must-Try

  1. Nutrient-Dense: This salad combines fresh vegetables like broccoli with whole-grain pasta, making it rich in fiber, antioxidants, and micronutrients. Broccoli is a powerhouse vegetable packed with vitamin C, vitamin K, folate, and fiber, while also being rich in sulforaphane, a compound known for its cancer-fighting properties.
  2. High in Protein: By incorporating vegan tofu (made from plant-based proteins such as soy, pea protein, or wheat gluten), this recipe delivers a hefty dose of protein without relying on animal-based products. The protein helps support muscle repair, keeps you feeling fuller longer, and supports metabolic functions.
  3. Healthy Fats: To add some heart-healthy fats, the recipe includes ingredients like olive oil or avocado, both of which provide beneficial fats that are good for cardiovascular health. Healthy fats also help with the absorption of fat-soluble vitamins like vitamin A, D, E, and K.
  4. Versatile and Customizable: This recipe is highly customizable! You can swap out the vegetables for ones you prefer or have on hand, add extra ingredients like nuts or seeds for added crunch, and switch the dressing to your favorite homemade variety. It’s a flexible base that can easily be adapted to suit your dietary preferences.
  5. Quick and Easy: Perfect for busy individuals or meal prep enthusiasts, this vegan tofu and broccoli pasta salad is not only fast and easy to prepare but also stores well. Prepare a big batch in advance and enjoy it for several days, making it an excellent choice for lunchboxes or busy weeknight dinners.
  6. Dairy-Free and Gluten-Free Options Available: The beauty of this recipe is its adaptability. It’s naturally dairy-free and can be made gluten-free by swapping out regular pasta with a gluten-free variety. For a vegan cheese alternative, try adding a sprinkle of nutritional yeast for a cheesy, umami flavor without the dairy.

Ingredients for Vegan tofu & Broccoli Pasta Salad:

Here’s what you’ll need to create this delicious, nutrient-packed salad:

  • 2 cups cooked pasta (whole wheat or gluten-free pasta)
  • 1 ½ cups vegan tofu (store-bought or homemade from soy, seitan, or pea protein)
  • 2 cups broccoli florets (steamed or lightly blanched)
  • ½ cup cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • 1 small cucumber, diced
  • 1 cup corn kernels (fresh, frozen, or canned, drained)
  • ¼ cup fresh parsley or basil, chopped
  • ¼ cup olive oil or avocado oil
  • 2 tablespoons lemon juice (or apple cider vinegar)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon maple syrup or agave syrup
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Optional garnishes: Vegan cheese (optional), pumpkin seeds, or nuts

Directions for Vegan tofu & Broccoli Pasta Salad:

This simple yet tasty salad comes together in just a few easy steps:

1. Prepare the Pasta:

Begin by cooking your pasta according to the package directions. For the best texture, make sure to cook the pasta al dente, so it holds its shape well when mixed with the other ingredients. Once the pasta is cooked, drain it and rinse it with cold water to stop the cooking process and cool it down.

2. Steam or Blanch the Broccoli:

While the pasta is cooking, prepare your broccoli. If using fresh broccoli, trim the florets and steam them for 3-4 minutes, just until tender but still bright green. Alternatively, you can blanch the broccoli in boiling water for about 1-2 minutes, then immediately transfer it to ice water to halt the cooking process. This helps preserve the vibrant color and nutrients.

3. Prepare the Vegan Chicken:

If you’re using store-bought vegan chicken, chop it into bite-sized pieces. You can use vegan chicken strips or chunks—many plant-based options are available at most grocery stores. If you’re making your own, you can use marinated and cooked seitan, tofu, or tempeh as your base. Sauté it in a skillet for a few minutes until crispy and golden, adding your favorite seasonings for extra flavor.

4. Assemble the Salad:

In a large mixing bowl, combine the cooked pasta, prepared broccoli, cherry tomatoes, cucumber, corn, and red onion. Add the vegan tofu and gently toss everything together until evenly distributed.

5. Make the Dressing:

In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, maple syrup, garlic, and salt and pepper to taste. If you prefer a creamier dressing, you can also add a couple of tablespoons of vegan mayo or cashew cream. Adjust the seasoning to your liking, adding more acidity, sweetness, or salt if needed.

6. Toss the Salad:

Pour the dressing over the salad and toss gently to coat everything in the creamy, flavorful sauce. Be careful not to break up the vegan tofu or vegetables.

7. Chill and Serve:

For the best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together and gives the dressing time to fully coat the ingredients. If you’re short on time, the salad can be enjoyed immediately.

8. Garnish and Enjoy:

Before serving, sprinkle the salad with fresh chopped herbs, such as parsley or basil, for an extra burst of freshness. You can also top it with crunchy seeds, such as pumpkin or sunflower seeds, or a sprinkle of vegan cheese or toasted nuts for added texture and flavor.

Tips for Customizing Your Vegan tofu & Broccoli Pasta Salad:

  • Add More Veggies: Feel free to throw in more vegetables to increase the nutrient profile. Bell peppers, carrots, or avocados work beautifully in this salad.
  • Make It Spicy: If you like a bit of heat, try adding a pinch of red pepper flakes to the dressing or toss in some chopped jalapeños.
  • Swap the Dressing: While the lemon mustard dressing is tangy and delicious, you can also opt for a creamy tahini dressing or a vegan ranch dressing for a different flavor profile.
  • Nuts and Seeds: Add a handful of roasted almonds, sunflower seeds, or walnuts to the salad for added texture and healthy fats.

Nutritional Information (Per Serving):

Each serving of this Vegan tofu & Broccoli Pasta Salad provides the following approximate nutritional values:

  • Calories: 280 kcal
  • Total Fat: 14g
    • Saturated Fat: 2g
  • Carbohydrates: 32g
    • Fiber: 6g
    • Sugars: 6g
  • Protein: 14g
  • Sodium: 260mg
  • Cholesterol: 0mg

Final Thoughts

This Vegan tofu & Broccoli Pasta Salad is a fantastic addition to your weekly meal rotation, offering a healthy, satisfying, and customizable meal that’s packed with protein, fiber, and essential vitamins. Whether you’re meal prepping for the week or need a dish to bring to a family gathering, this salad is sure to impress. The creamy dressing, fresh veggies, and plant-based protein make it both delicious and nourishing.

By preparing this dish, you not only support your health goals but also enjoy a flavorful, balanced meal that’s perfect for anyone—vegan or not. Try it out today, and elevate your salad game to a whole new level of deliciousness!