Marry Me Pasta: Vegan Recipe

This Marry Me Vegan Pasta recipe is so delicious that it might just get you a marriage proposal! Who can resist the seduction of a luscious and creamy pasta sauce with sun-dried tomatoes and immune-supporting garlic? Not me!

There is so much to fall in love with here: Savory and umami mushrooms are cooked with tangy sun-dried tomatoes, silken tofu and plant milk. This recipe makes a super satisfying meal that comes together in about 30 minutes for the ultimate no-fuss, romantic dinner.

What is the vegan version of Marry Me Pasta?

Marry Me Pasta's exact origins are debatable, but it was made popular through a viral TikTok video. The pasta recipe featured chicken with Tuscan-inspired flavors, a rich and creamy sun-dried tomato sauce, parmesan and fresh basil. The joke is that the chicken is good enough to marry the person who cooked it.

For this vegan version of Marry Me Pasta, we are cooking with all plant-based ingredients. We replace the chicken with mushrooms and white beans to make it "meaty" and filling. To mock the heavy cream-based sauce, we use silken tofu and plant milk, which matches the silky texture of the original recipe. Instead of parmesan cheese, we use nutritional yeast for a cheesy and umami boost of flavor.

Of course, this recipe keeps the immune health benefits of garlic, and the flavors of garlic and sun-dried tomatoes that are used in the original Marry Me Chicken dish. 

Which creamy sauce pairs well with pasta?

It's no mystery why people love creamy sauces with their pasta. The texture of a cream sauce transforms a simple dish of macaroni into a decadent dinner. The texture is both lush and silky, and it feels like a treat rather than the budget-friendly supper that it is.

Many people swear that Alfredo is the king of creamy pasta sauces. The rich and cheesy sauce is kid-friendly and delicious, appealing to even picky eaters. But for me, a blended tomato cream like this vegan sauce has much more flavor. The garlic and tomato deliver an incredible tang, and the nutritional yeast has so much umami flavor.

What plant-based ingredients work best?

The best plant-based ingredients for this vegan Marry Me Pasta recipe are quite versatile. Interchange the items as you like, depending on what is available to you. If you have a nut allergy, choose unsweetened coconut milk to get a silky texture rather than almond or cashew milk. White button mushrooms can be changed for other types, like crimini, portobello or even meatier shiitake mushrooms or more exotic types.

For a tangier, more concentrated tomato flavor, exchange the sun-dried tomatoes for canned tomatoes or add extra tomato paste. To achieve the cheesy flavor, I like to use nutritional yeast, but there are some great vegan parmesan cheese brands on the market nowadays that you can use instead. Make this recipe your own by working with your preferences.

How to cook vegan Marry Me Pasta with a garlic-infused twist

This recipe is ready in 30 minutes and makes five servings.

Ingredients

1 tbsp extra virgin olive oil

4 cloves garlic chopped

8 oz white button mushrooms, sliced

½ cup sun-dried tomatoes, reconstituted in boiled water for 5 minutes if using dry, then chopped small. Simply chop small if using jarred sun-dried tomatoes.

2 tbsp tomato paste

15 oz canned white beans, drained

16 oz silken tofu

2 tbsp nutritional yeast plus 1 tbsp extra for garnish

1 cup unsweetened plant milk of choice

½ tsp salt

1 tbsp dried Italian seasoning

16 oz pasta shape of choice

1 tbsp vegan butter

2 tbsp fresh basil, chopped

Fresh ground black pepper to taste, for garnish

Preparation

1. Put water to boil for pasta in a big pot. Cook pasta according to the box while you simultaneously make the other components. Reserve 1 cup of boiled pasta water when draining for the sauce. If the pasta is ready first, drain and add butter to avoid sticking, then reserve for the last step. Ideally, it will be ready at the same time as the sauce.
2. Make the "cream sauce" in a blender by adding silken tofu, plant milk, nutritional yeast and salt. Blend until smooth. Reserve until needed.
3. Add the extra virgin olive oil to a large, deep skillet over medium heat. Once hot, add the garlic and cook for 2 minutes until fragrant.
4. Next, add the mushrooms. Stir to distribute the garlic and then spread them out to achieve maximum contact with the hot pan. Resist the urge to stir constantly. Instead, move the mushrooms every 2 minutes to maximize browning.  Cook the mushrooms for about 8 minutes this way, then add the tomato paste.
5. Cook the tomato paste, stirring often, until the color deepens and caramelizes, about 3-4 minutes. Then add the creamy sauce, white beans, Italian seasoning and chopped sun-dried tomatoes. Stir well and simmer until the pasta is ready.
6. Last, add the reserved cup of pasta water, vegan butter and cooked pasta. Stir until combined and serve garnished with basil, black pepper and a little more nutritional yeast.

Nutritional values per serving*

Calories: 593
Carbohydrates: 100 g
Protein: 28 g
Fat: 10 g
Sodium: 395 mg
Potassium: 1424 mg
Fiber: 11 g
Sugar: 10 g
Vitamin A: 360 IU
Vitamin C: 8 mg
Calcium: 207 mg
Iron: 7 mg

*All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for success

This is a very easy recipe that even a beginner cook can make, and it is so good that you may get the marriage proposal you were hoping for! That being said, there are some tips for making the best Vegan Marry Me Pasta.

Timing is everything. Be sure to follow the recipe in the steps listed if you want a hot steaming and delicious meal in 30 minutes! The steps are meant to be followed in order so that the meal is ready all at once.

When cooking the pasta, be sure to set a timer! Al dente pasta is much better than overcooked and mushy pasta. Showcase your cooking skills by getting this most basic of steps right.

If the pasta is ready before the sauce is, be sure to add vegan butter to prevent it from sticking. And don't forget that pasta water. It really makes this recipe extra saucy and adds liquid so that it isn't too thick.

Get creative. Vegan pasta recipes are easily customizable and versatile. If your intended doesn't like mushrooms (like mine), substitute cubed eggplant. Another compatible vegetable is cauliflower florets. Even frozen peas or baby spinach will pair well with the sauce and method of preparation.

We used penne for this recipe because it has grooves that hold onto that delectable sauce. If you have a favorite pasta shape, like rigatoni or farfalle, go for it! Ravioli or tortellini would make an extra decadent and beautiful twist to this recipe.

Be health conscious. While traditional pasta can be a healthy addition to most people's diets, some just can't eat gluten. For a gluten-free and higher-protein version of this vegan recipe, substitute chickpea, brown rice or lentil pasta. A grain-free option would be to toss roasted cauliflower or potatoes in this delicious creamy sauce.

If sodium is a concern, choose low-sodium tomato paste or beans that are canned without salt. Substitute the salt for a healthier sodium by using a half-tablespoon of miso instead. For a lower fat content, omit the vegan butter from the recipe and use oat milk.

Make it easy. While this is an easy recipe as it is written, there are a couple of things you can do to make it even quicker. As a chef, I sometimes forget that most people don't enjoy the process of chopping as much as I do. Make this quick dinner recipe simpler by buying sliced mushrooms. Most markets have this convenient option ready for you. Instead of chopping the fresh garlic, buy chopped garlic in a jar or tube. Both of these tweaks will shave some time off the preparation and make it easy for you.

You can also buy sun-dried tomatoes packed in water or oil in a jar. While I prefer using the dried version and reconstituting because I like the flavor more, using the prepared will save a step.

How to increase your garlic intake

While garlic brings a delicious zing to almost any recipe, you might quickly get tired of the taste if you add it to every dish. An immune supplement like Optimized Garlic is a convenient way to get the health benefits of garlic without worrying about your diet.

It is formulated to provide heart and blood vessel support and encourage immune response. Garlic also helps protect your body from oxidative stress.

References

• El-Saadony MT, et al. "Garlic bioactive substances and their therapeutic applications for improving human health: a comprehensive review." Front Immunol. June 2024. https://pubmed.ncbi.nlm.nih.gov/38915405/
• Gadidala SK, et al. "Effect of garlic extract on markers of lipid metabolism and inflammation in coronary artery disease (CAD) patients: A systematic review and meta-analysis." Phytother Res. June 2023. https://pubmed.ncbi.nlm.nih.gov/36640154/
• Imaizumi VM, et al. "Garlic: A systematic review of the effects on cardiovascular diseases. Crit Rev Food Sci Nutr. February 2023. https://pubmed.ncbi.nlm.nih.gov/35193446/
• Nirvanashetty S, Panda SK. "High Potency Aged Garlic Extract reduces Cardiovascular Disease Risk Factors in Healthy Participants: A Randomized, Double-Blind, Placebo Controlled Study." Open Access Journal of Complementary & Alternative Medicine. September 2023. https://lupinepublishers.com/complementary-alternative-medicine-journal/pdf/OAJCAM.MS.ID.000202.pdf
• Tudu CK, et al. "Traditional uses, phytochemistry, pharmacology and toxicology of garlic (Allium sativum), a storehouse of diverse phytochemicals: A review of research from the last decade focusing on health and nutritional implications." Front Nutr. October 2022.https://pubmed.ncbi.nlm.nih.gov/36386956/