Protein Pasta Sauce
Make easy, high-protein pasta sauce 100% dairy-free (no cottage cheese in sight!). This creamy vegetable pasta sauce is delicious and nutritious, with 30 grams of protein per serving!
Servings 4
Ingredients
- 1 large (200 g) red bell pepper
- 4 medium (300 g) tomatoes
- 1 medium onion
- 1 bulb of garlic
- 1 ½ Tbsp olive oil
- 9 oz (250 g) lentil pasta (or pasta of choice)
- 1 12 oz block (340 g) silken tofu drained
- ½ cup (70 g) cashews soaked
- 2 tsp Italian seasoning
- 1 tsp smoked paprika powder
- Salt and black pepper to taste (I used 3/4 tsp salt)
- 1 cup (240 ml) water or dairy-free milk
- Fresh herbs (parsley or chives)
- Red pepper flakes optional
Instructions
- You can watch the short video for visual instructions.First, preheat the oven to 360°F (180°C), remove the bell pepper stem and seeds, then chop it and the onion into 6 wedges. Also, quarter the tomatoes and cut the top off the head of garlic.
- Grease a 13x9-inch dish with olive oil, spread the veggies within and drizzle with a little more oil.
- Roast the veggies for 30-40 minutes until tender with slightly charred edges.
- Meanwhile, cook the pasta according to their package instructions, minus 1-2 minutes, until al dente.
- Transfer the bell pepper, tomatoes, and onion to a high-speed blender, squeeze the tender roasted garlic from the skins into the blender, and add the silken tofu, cashews, seasonings, and water (or veg broth/milk).
- Blend on high speed until the sauce is completely smooth and creamy.
- Taste and adjust seasonings, then transfer the sauce back to a saucepan and heat, then fold in the cooked pasta and serve, garnished with fresh herbs and a sprinkle of red pepper flakes – enjoy!
Notes
- For a thicker/thinner sauce: Add the water/milk to this creamy sauce incrementally, adding more if necessary to achieve your desired consistency. I always try to remember to save pasta water for this job, though milk makes the sauce creamier.
- Use silken tofu: Although firmer tofu will technically work, silken tofu is wonderfully soft and mild, perfect as a low-fat, high-protein cream replacement.
- Soak the nuts if needed: If you have a very high-speed blender, it isn’t always necessary. Otherwise, soak the nuts until soft (either overnight in cool water or boil them for 15 minutes) for easy blending.
- Cook pasta al dente: So it doesn’t become soggy when mixed with the warm sauce.
Nutrition Facts
Protein Pasta Sauce
Amount per Serving
Calories
481
% Daily Value*
Fat
16
g
25
%
Saturated Fat
2.5
g
13
%
Sodium
508
mg
21
%
Potassium
1307
mg
37
%
Carbohydrates
50
g
17
%
Fiber
7
g
28
%
Sugar
9
g
10
%
Protein
30
g
60
%
Vitamin A
158
IU
3
%
Vitamin C
79
mg
96
%
Calcium
153
mg
15
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.