Macrobiotic Creamy Mushroom and Tofu Spaghetti

Macrobiotic Creamy Mushroom and Tofu Spaghetti

Make a bechamel-like rich creamy sauce using tofu and soy milk. Combine it with low calorie mushrooms to keep it healthy. I recommend this when you want to take a break from eating too much rich food.
I've included tips for making this recipe even healthier.

Ingredients: 1 1/2 to 2 servings

Oboro dofu - very soft tofu
1/2 block (150 g)
Soy milk
1/2 cup - 100 ml
2 servings
Enoki mushrooms
80 g
Shimeji mushrooms
60 g
White wine
1 1/2 tablespoons
◎Butter (or olive oil)
10 g (1 tablespoon)
◎Soup stock cube (or vegetarian soup stock)
1/3 cube
Salt and pepper
to taste


1. Make the cream: Put the tofu and soy milk in a bowl, mash up the tofu with a spatula, and strain the mixture through a strainer. (I've used 1 whole block of tofu in the photo.)
2. Even if you don't have a large sieve or strainer, if you immerse a tea strainer in the mixture and turn a rubber spatula round and round inside it, you'll have a cream-like texture in 5 minutes. Season with 1 to 1 1/2 teaspoons of salt and pepper.
3. Make the sauce: Take the stem ends off the shimeji and enoki mushrooms, divide into small clumps, and rinse quickly.
4. Put all the mushrooms at once into a frying pan with butter and stir fry over high heat.
5. When a little moisture comes out of the mushrooms and they become wilted, lower the heat to medium, season with salt and pepper and continue stir frying.
6. Turn the heat down to low, add the tofu cream and soup stock cube and mix.
7. When the edges are bubbling, lower the heat further, season with salt and pepper and turn the heat off.
8. Boil the accompaniments: Bring plenty of water to a boil in a pot, add a pinch of salt, and boil some broccoli florets. When they have turned bright green, check them for doneness and take them out when they're the texture you like.
9. Boil the pasta: Put the pasta in the same pan you used to boil the broccoli, and cook it according to package instructions.
10. Stir the pasta around and add 1 teaspoon of olive oil. The key is to make the pasta swim in the hot water.
11. Cook the pasta until al dente, drain in a colander, and plate.
12. Finish the sauce: Reheat the sauce, add a little white wine, briefly bring to a boil and turn off the heat.
13. Pour plenty of sauce on the pasta, add the accompanying broccoli and it's done. The white wine and tofu make this sauce very rich.

Story Behind this Recipe

I heard that in macrobiotic cooking, "mayonnaise" is made with tofu. I did some re online, and tofu "mayonnaise" recipes were rather complicated. But I also found a recipe for a white cream sauce that's just made by adding salt and pepper to soy milk. So, I aimed for something in between, a creamy tofu sauce that is rich yet easy to make.