A to Z Pasta Salad
I've lost count of how many times visitors to the Fatfree Vegan Recipes site have emailed me with the question, "What is that pasta dish in the photo at the top of your website, and how can I find the recipe?" It's always a little embarrassing for me to have to admit that I bought the photo from a stock photo service back before I started taking my own food photos for the site. I thought it resembled a pasta salad that I used to make often, but the truth is, the white chunky substance in the photo is more likely to be cheese than the tofu I hoped it would be taken for. Every time someone writes, I give them general instructions for making the pasta salad and promise that someday I'll get around to making it, taking my own photos, and posting the recipe.
Since I don't eat a lot of pasta anymore, that day has been a long time in coming. Recently, however, I needed to make a dish for a potluck, and since asparagus is once again affordable, I decided to make the pasta salad (even if it's definitely not salad weather here in frosty Mississippi). I call it "A to Z Pasta Salad" because the vegetables you can use start with Asparagus and end with Zucchini—so many variations are possible. The one unbreakable rule is to use only fresh vegetables and blanch them to soften slightly rather than cook them until mushy. Even at this time of year, it's refreshing to have a touch of spring on the dinner table.
A to Z Pasta Salad
(click for printer-friendly version)
Use any fresh vegetables you like, instead of or in addition to the asparagus and zucchini. I've had great success with broccoli, cauliflower, carrots, green beans, yellow squash, mushrooms, and artichokes. Try to use only fresh herbs, if you can get them, and use a salad dressing that you know you like.
8 ounces extra-firm lite tofu (NOT silken)
2 tablespoons light soy sauce
1 tablespoon cider vinegar
1 tablespoon water
1 clove garlic, slightly crushed
1 pound penne or other chunky pasta (use gluten-free rice pasta, if necessary)
1 bunch asparagus, tough ends removed and sliced into 1 1/2-inch pieces
2 medium zucchini, halved lengthwise and cut into 1/2-inch slices
1/2 yellow or red pepper, chopped
8 ounces grape or cherry tomatoes, halved if large
2-3 tablespoons fresh herbs of choice (I used basil, oregano, and parsley)
your favorite fat-free Italian salad dressing, to taste
salt and fresh pepper, to taste
optional: sliced black olives, added just before serving
Cut the tofu into 1/2-inch slices, and press each one gently between paper towels to remove excess moisture. Cut each slice into half-inch cubes.
Mix up a marinade of the soy sauce, cider vinegar, water, and garlic. Put the tofu into a bowl or zip-lock plastic bag and pour the marinade over it. Allow it to marinate for at least an hour, up to overnight, turning or stirring the tofu once in a while to make sure it all gets covered.
Preheat oven to 375 F. Remove the tofu from the marinade (discarding the marinade and garlic) and place it on an oiled or parchment-covered baking sheet. Bake for 10 minutes, and then turn and bake for 10 more. Edges should be just beginning to brown. Place the tofu cubes in a large serving bowl and toss with a little Italian dressing.
Meanwhile, bring a large pot of water to a boil. (Add a small amount of salt, if you want.) Once it boils, drop the asparagus and zucchini pieces into it and blanch for exactly 1 1/2 minutes. Remove them with a slotted spoon into a bowl filled with cold water. Once they have cooled, add them to the tofu.
Use the same pot of boiling water to cook the pasta according to package directions. Once it reaches the al dente stage, drain it in a colander and rinse it with cold water. (Be careful not to overcook; you want it to still have some "bite" to it so that it won't fall apart in the salad.) Drain it well and add it to the tofu and vegetables. Add the yellow or red pepper, tomatoes, and herbs and toss with enough salad dressing to coat but not drown the pasta. Add salt and fresh pepper to taste, and serve chilled or at room temperature. Makes enough for a crowd!
Since I don't eat a lot of pasta anymore, that day has been a long time in coming. Recently, however, I needed to make a dish for a potluck, and since asparagus is once again affordable, I decided to make the pasta salad (even if it's definitely not salad weather here in frosty Mississippi). I call it "A to Z Pasta Salad" because the vegetables you can use start with Asparagus and end with Zucchini—so many variations are possible. The one unbreakable rule is to use only fresh vegetables and blanch them to soften slightly rather than cook them until mushy. Even at this time of year, it's refreshing to have a touch of spring on the dinner table.
A to Z Pasta Salad
(click for printer-friendly version)
Use any fresh vegetables you like, instead of or in addition to the asparagus and zucchini. I've had great success with broccoli, cauliflower, carrots, green beans, yellow squash, mushrooms, and artichokes. Try to use only fresh herbs, if you can get them, and use a salad dressing that you know you like.
8 ounces extra-firm lite tofu (NOT silken)
2 tablespoons light soy sauce
1 tablespoon cider vinegar
1 tablespoon water
1 clove garlic, slightly crushed
1 pound penne or other chunky pasta (use gluten-free rice pasta, if necessary)
1 bunch asparagus, tough ends removed and sliced into 1 1/2-inch pieces
2 medium zucchini, halved lengthwise and cut into 1/2-inch slices
1/2 yellow or red pepper, chopped
8 ounces grape or cherry tomatoes, halved if large
2-3 tablespoons fresh herbs of choice (I used basil, oregano, and parsley)
your favorite fat-free Italian salad dressing, to taste
salt and fresh pepper, to taste
optional: sliced black olives, added just before serving
Cut the tofu into 1/2-inch slices, and press each one gently between paper towels to remove excess moisture. Cut each slice into half-inch cubes.
Mix up a marinade of the soy sauce, cider vinegar, water, and garlic. Put the tofu into a bowl or zip-lock plastic bag and pour the marinade over it. Allow it to marinate for at least an hour, up to overnight, turning or stirring the tofu once in a while to make sure it all gets covered.
Preheat oven to 375 F. Remove the tofu from the marinade (discarding the marinade and garlic) and place it on an oiled or parchment-covered baking sheet. Bake for 10 minutes, and then turn and bake for 10 more. Edges should be just beginning to brown. Place the tofu cubes in a large serving bowl and toss with a little Italian dressing.
Meanwhile, bring a large pot of water to a boil. (Add a small amount of salt, if you want.) Once it boils, drop the asparagus and zucchini pieces into it and blanch for exactly 1 1/2 minutes. Remove them with a slotted spoon into a bowl filled with cold water. Once they have cooled, add them to the tofu.
Use the same pot of boiling water to cook the pasta according to package directions. Once it reaches the al dente stage, drain it in a colander and rinse it with cold water. (Be careful not to overcook; you want it to still have some "bite" to it so that it won't fall apart in the salad.) Drain it well and add it to the tofu and vegetables. Add the yellow or red pepper, tomatoes, and herbs and toss with enough salad dressing to coat but not drown the pasta. Add salt and fresh pepper to taste, and serve chilled or at room temperature. Makes enough for a crowd!
I'll be away for the next few days, celebrating the next holiday on the calendar, which is...? I'll give you a hint...the first word is Fat, but the second is definitely not Free. I'll be back sometime around...um...Tuesday!
Tags: vegan recipes vegetarian cooking food fat-freeLabels: gluten-free, pasta, soy
posted by SusanV at 8:57 AM
11 Comments:
This looks delicious. Being new to cooking tofu, I have to ask why firm tofu? would Lite Firm Tofu work?
I love pasta salads and yours looks great! I cracked a smile about the frosty Mississippi comment too. I guess it does get pretty cold where you are though I'd gladly trade you. We've barely seen temps above freezing for the better part of 2 weeks and there's still a couple inches of sleet on the ground from 3 days ago. Though I'm sure anyone north of VA would gladly trade me...
Gluten Free--For baked tofu, I like it as firm as possible. Often there's not much difference between firm and extra firm tofu--it just depends on the brand. If you can find only firm, then that should work fine.
Chris--it's all in what you're used to. Last night it was 19 here, and though that might not sound bad to people from Minnesota, when you're used to warm weather like I am, it's just awful!
this pasta looks delicious (better than the stock photo - lol!)
I like the name....maybe my kids will eat this pasta salad if we sing the ABC's while we eat. Or maybe not. :-) Looks great, and happy Mardi Gras!
delicious photo!
what brand of italian dressing do you use, susan?
Substitute with some WW penne and you're good to go!
I really love pasta salad too! I love the idea of substituting for a gluten-free one, since I tend to over eat on pasta salad! lol! Great tip too, to only use fresh veggies and herbs! What a gorgeous photo too. I will definitely make this recipe!!
Beth, I usually make a fat-free dressing myself, using white wine vinegar and seasonings to taste. There are several recipes on the main fatfree website, if you're interested. A low-fat, but not fat-free, brand that I like is Newman's Own Low-Fat Italian. When I'm making this for other people, I tend to use a little low-fat dressing along with my own fat-free mix.
Hmmm...never thought about zip lock bags for marinating tofu!
Happy Mardi Gras, Susan!
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