Protein & Pea Post-Workout Pasta – Creamy Plant-Based Recovery Fuel
Creamy plant-based post-workout pasta with peas and silken tofu to replenish energy and support recovery.
Recipe type: 🔵 Sports Nutrition – Recovery Meal
Serves 6
25 Minutes
This protein and pea pasta is designed for after training, combining wholegrain pasta with a creamy pea and silken tofu sauce. The carbohydrate helps replenish energy stores, while tofu and peas contribute plant protein for recovery. For a personalised post-workout plan, explore my sports nutrition services.
Ingredients
400g wholewheat/spelt pasta
450ml reserved pasta water
140g onion, chopped
4 cloves garlic, peeled
1 tsp. paprika
1 tbsp. mixed herbs
450g frozen peas, thawed
350g silken tofu
30g fresh basil
Method
Cook pasta according to package instructions.
Reserve 450ml of the cooking water, then set pasta aside.
In the same pan, heat 1 tbsp. olive oil over medium-high heat. Add onion and garlic and sauté until softened.
Stir in paprika and mixed herbs. Add peas and cook for 5 minutes, stirring often.
Transfer mixture to a blender. Add tofu and basil, then blend until smooth and creamy.
Return sauce to the pan over medium-low heat. Simmer for 5 minutes, stirring. Add pasta and toss to coat. Adjust consistency with reserved pasta water if needed Serve with grated vegan cheese or nutritional yeast to add extra protein!
Garnish with red pepper flakes if desired.
Janie’s Nutrition Notes
Wholegrain pasta supplies carbohydrate for glycogen replacement, while peas, tofu and optional nutritional yeast add plant protein. Your ideal serving depends on the length and intensity of your session.
Work with me on sports nutrition to tailor recovery meals to your training.