High-Protein Vegan Pasta Sauce Recipe

Ingredients:

  • 3 large “ugly” NJ tomatoes, skin removed (microwave trick works great!)
  • 1 small red onion, chopped
  • 5 cloves of garlic, minced
  • 1 cup cooked lentils or chickpeas
  • 1/4 cup nutritional yeast
  • Oregano, to taste
  • Parsley, to taste
  • Salt and pepper, to taste
  • Stevia, to taste
  • Red pepper flakes, to taste
  • Olive oil, for sautéing

Preparation:

1. Prepare the Tomatoes:

Start by preparing the tomatoes. To remove the skins, use the microwave trick: make a small “X” incision at the base of each tomato, place them in the microwave for about 30 seconds, then peel off the skins once they’ve cooled slightly. This method is quick and efficient, ensuring you get smooth and skin-free tomatoes for your sauce.

2. Sauté the Vegetables:

In a large pot or a RockPot (such as those from Pampered Chef), heat a small amount of olive oil over medium heat. Add the chopped red onion and minced garlic. Sauté until the onion becomes translucent and the garlic is fragrant, which should take about 3-5 minutes. This step will form the aromatic base of your sauce.

3. Combine Ingredients:

Add the skinned tomatoes to the pot. Using a wooden spoon, break up the tomatoes into smaller pieces, releasing their juices. This will create a chunky tomato base for your sauce.

4. Add Protein-Rich Ingredients:

Stir in 1 cup of cooked lentils or chickpeas. These legumes will add a significant amount of protein to the sauce, making it hearty and nutritious.

5. Season the Sauce:

Season the sauce with oregano, parsley, salt, and pepper to taste. For a touch of sweetness, add a small amount of stevia. If you like a bit of heat, sprinkle in some red pepper flakes. Adjust the seasoning according to your taste preferences, ensuring a balanced flavor profile.

6. Nutritional Yeast:

Add 1/4 cup of nutritional yeast. This will add a cheesy flavor and additional protein to the sauce. Nutritional yeast is also rich in vitamins and minerals, making it a great addition to your vegan recipes.

7. Simmer:

Set your RockPot to low heat. Let the sauce cook for about 4 hours, stirring occasionally. This slow simmering process allows the flavors to meld together, resulting in a rich and flavorful sauce. If you don’t have a RockPot, you can use a regular pot on the stovetop, maintaining a low simmer and covering partially to prevent splattering.

Nutritional Information (per serving):

  • Calories: 150
  • Protein: 10g
  • Carbohydrates: 20g
  • Fat: 3g
  • Fiber: 7g
  • Sugar: 5g

Tips and Variations:

Microwave Trick for Tomatoes:

The microwave trick for peeling tomatoes is a game-changer. Simply score the tomatoes, microwave them for a short time, and the skins will slip off effortlessly. This method saves time and avoids the need for blanching in boiling water.

Flavor Adjustments:

Feel free to adjust the seasoning to your liking. If you prefer a sweeter sauce, add a bit more stevia. For a more robust flavor, increase the amount of garlic, oregano, and parsley. Customizing the spices allows you to create a sauce that perfectly suits your taste.

Serving Suggestions:

This high-protein vegan pasta sauce is incredibly versatile. Serve it over your favorite pasta, zoodles, or even spaghetti squash for a low-carb option. It also makes a great topping for baked potatoes or as a base for vegan lasagna. The rich, hearty flavor pairs well with a variety of dishes.

Storage and Reheating:

Store any leftover sauce in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm it on the stovetop over medium heat, stirring occasionally, until heated through. You can also freeze the sauce for up to 3 months. Thaw it in the refrigerator overnight before reheating.

Enhancing the Texture:

For a chunkier sauce, add more vegetables such as diced bell peppers, mushrooms, or zucchini. These additions will not only enhance the texture but also increase the nutritional value of the sauce.

Using Fresh Herbs:

If you have fresh herbs on hand, use them! Fresh oregano and parsley can be substituted for dried herbs for a more vibrant flavor. Add them towards the end of the cooking process to retain their freshness and aroma.

Conclusion:

This high-protein vegan pasta sauce is a delightful and hearty alternative to traditional meat sauces. Packed with flavors from fresh tomatoes, aromatic spices, and protein-rich legumes, it offers a satisfying meal option for both vegans and non-vegans alike. Perfect for a variety of dishes, it’s a versatile recipe that can easily be customized to suit your preferences. Enjoy this easy-to-make and delicious sauce as a staple in your culinary repertoire!