Creamy Mild Tofu and Ricotta Protein Pasta
A soothing, high-protein pasta featuring a velvety tofu-ricotta sauce and sweet green peas. Designed without onions or high-acid ingredients to stay gentle on sensitive digestion while delighting kids and adults alike.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Food processor · Large pot · Colander
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Bring a large pot of water to…
- 01
Bring a large pot of water to…
Bring a large pot of water to a boil over high heat.
Tap card to mark done - 02
Add the chickpea pasta to the boiling…
Add the chickpea pasta to the boiling water and cook for 8 to 9 minutes, until tender but firm to the bite.
Look for: tender but firm to the bite
Tap card to mark done - 03
Place the firm tofu
While the pasta cooks, place the firm tofu, ricotta cheese, olive oil, nutritional yeast, and salt into a blender or food processor.
Tap card to mark done - 04
Blend on high speed for 60 seconds…
Blend on high speed for 60 seconds until the sauce becomes completely smooth, silky, and warm.
Look for: the sauce becomes completely smooth, silky, and warm
Tap card to mark done - 05
Scoop out 0
Scoop out 0.25 cup (60ml) of warm pasta cooking water from the pot just before draining the pasta, then drain the pasta in a colander.
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Return the warm pasta to the pot…
Return the warm pasta to the pot over low heat, add the green peas, chopped carrot, blended ricotta sauce, and reserved pasta water.
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Stir gently for 2 to 3 minutes…
Stir gently for 2 to 3 minutes until the sauce coats the pasta evenly and the vegetables are heated through.
Look for: the sauce coats the pasta evenly and the vegetables are heated through
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Divide between bowls and serve warm immediately
Divide between bowls and serve warm immediately. Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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