Dinner recipe · from the recipe book
Lemony Mushroom Tofu Spaghetti with Zucchini
Silky blended-tofu mushroom sauce brightened with lemon, thyme and garlic coats spaghetti, with golden seared tofu cubes and tender zucchini.

- Skillet
- 45 min · 40 min hands-on
- Serves 4
- Mediterranean
- Vegetarian
- Over 60 g carbs
- Protein 20 g+
- Fiber 6 g+
- Sat fat 4 g or less
Ingredients
- 12⅔ cups3,000 gWater
- 12 oz340 gPasta, dryspaghetti
- 14 oz400 gFirm tofupressed and patted dry
- 5¾ cups sliced400 gWhite mushroomssliced
- 2 medium350 gZucchinihalved lengthwise and sliced
- 1 cup200 gVegetable broth
- 2 tbsp30 gOlive oil
- 4 cloves12 gGarlicminced
- 1 medium110 gYellow onionfinely chopped
- ⅓ cup grated30 gGrated Parmesan
- 2 tbsp30 gLemon juice
- 2 tsp4 gLemon zest
- 2 tsp2 gDried thyme
- ¼ cup chopped15 gFresh parsleychopped
- ¾ tsp5 gSalt
- ½ tsp1 gBlack pepper
Steps
- Prepare first: cut half the tofu into 3/4-inch cubes and crumble the other half; slice the mushrooms and zucchini, chop the onion and parsley, and mince the garlic.
- Make the cream base: blend the crumbled half of the tofu with the vegetable broth, lemon juice and parmesan until very smooth; set aside.
- Bring the water to a boil in a large pot with half the salt.
- Heat half the olive oil in a large skillet over medium-high heat, add the tofu cubes and sear 8 minutes, turning, until golden; season with a pinch of the black pepper and move to a plate.
- Add the remaining half of the olive oil to the skillet with the onion and mushrooms; cook 8 minutes until browned. Add the zucchini, garlic and thyme and cook 4 minutes until the zucchini is just tender.
- Meanwhile cook the spaghetti in the boiling water until al dente, about 9 minutes; reserve a cup of the pasta water, then drain.
- Lower the skillet heat to medium, pour in the tofu cream base and the remaining half of the salt and black pepper, and simmer 2 minutes.
- Add the spaghetti and toss, loosening with splashes of the reserved pasta water until glossy.
- Fold in the seared tofu, then top with the lemon zest and parsley and serve.
Contains: Milk, Gluten, Soy.
Cook mode Log it in Today Make it mine
Made it
Made it? Share how yours turned out.
Saved in the Every Helping recipe book on October 24, 2026.
Want one that fits your numbers?
Pick the meal, the pan and your targets, and the Every Helping recipe generator writes a recipe with every number worked out. Free on the web.
Turkey Meatball Ziti Bake with Spinach Pesto810 calories · 50 g protein
Chili-Rubbed Cod Spaghetti in Smoky Pepper Sauce600 calories · 42 g protein
Tuscan Shrimp and Mushroom Whole Wheat Bake700 calories · 51 g protein
Baked Turkey Meatball Ziti with Basil and Spinach680 calories · 45 g protein