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–+ servings
High-Protein Pasta Sauce

Delicious High-Protein Pasta Sauce That's Dairy-Free Delight

Discover the magic of high-protein pasta sauce made with vibrant roasted vegetables and silken tofu, perfect for a nutritious meal boost.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Sauces
Cuisine: Italian, Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Veggies
  • 1 medium Red Bell Pepper Adds a sweet flavor and vibrant color
  • 2 cups Tomatoes Provide acidity and body
  • 1 medium Onion Adds depth and sweetness
  • 4 cloves Garlic Enhances flavor with aromatic notes
  • 2 tablespoons Olive Oil Used for roasting
For the Sauce
  • 1 block Silken Tofu (drained) Acts as a creamy base
  • 1 cup Cashews (soaked) Add creaminess and nutty flavor
  • 2 teaspoons Italian Seasoning Provides a blend of herbs
  • 1 teaspoon Smoked Paprika Powder Adds a smoky depth
  • 1 teaspoon Salt
  • 1/2 teaspoon Black Pepper Essential for seasoning
For the Pasta
  • 8 ounces Lentil Pasta A protein-rich choice
For Thinning
  • 1 cup Water or Dairy-Free Milk Used to thin the sauce
For Garnish
  • 2 tablespoons Fresh Herbs (Parsley or Chives) Add a fresh note
  • 1 teaspoon Red Pepper Flakes (optional) Sprinkle in some heat

Equipment

  • Oven
  • high-speed blender
  • Saucepan
  • baking dish
  • pot

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 360°F (180°C).
  2. Chop the red bell pepper and onion into wedges, and quarter the tomatoes.
  3. Grease a 13x9-inch baking dish with olive oil. Place the chopped vegetables in the dish.
  4. Roast the veggies for 30-40 minutes until tender and slightly charred.
  5. While the vegetables roast, bring salted water to a boil and cook the lentil pasta.
  6. Transfer roasted vegetables to a blender and add the silken tofu, cashews, Italian seasoning, smoked paprika, and a splash of water. Blend until smooth.
  7. Pour the blended sauce into a saucepan and heat over medium-low for 5-7 minutes, stirring occasionally.
  8. Add the cooked pasta to the sauce and toss to coat. Serve immediately, garnished with fresh herbs and red pepper flakes.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 30gProtein: 30gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 300mgPotassium: 600mgFiber: 7gSugar: 4gVitamin A: 200IUVitamin C: 25mgCalcium: 80mgIron: 2mg

Notes

Soak the cashews beforehand for easier blending, and adjust sauce consistency as needed.

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