Easy High-Protein Pasta Sauce

Name: Easy High-Protein Pasta Sauce
Prep time: 5 min
Cook time: 4 min
Total time: 32 min
Ingredients: 2 (14.5-ounce) cans whole peeled tomatoes (undrained); 6 ounces tomato paste (no salt added); 1/4 cup chopped fresh parsley; 3 cloves garlic; 1 tablespoon nutritional yeast; 1/2 teaspoon marjoram (or oregano); 1 teaspoon capers (reduced in sodium, rinsed); 1/2 cup chopped yellow onion (small dice); 1 cup red lentils (dried, rinsed); 2 1/2 cups vegetable broth (low-sodium, (or 2 ½ cups water plus one vegetable bouillon cube)); Salt (or salt substitute, to taste); Freshly ground black pepper (to taste); Date syrup (or maple syrup, to taste); 1/4 cup red wine vinegar; 6 tablespoons hemp hearts; 2 tablespoons nutrition yeast; 1 tablespoon mellow miso ((white miso)); 1 large clove garlic; 1/2 cup fresh parsley leaves; 1 small lemon (juice); 1/2 cup water; 1 tablespoon date syrup (or maple syrup, or to taste); Salt (or salt substitute, to taste); 9.6 ounces green lentil penne (or pasta of choice, to taste)

↓ Jump to Recipe

Easy High-Protein Pasta Sauce. Quick and easy stovetop and Instant Pot directions, for a wholesome dinner packed with fiber, iron, antioxidants, and protein. The whole family will love it! Make a big batch and freeze for stress-free weeknight meals.

High-protein pasta sauce with lentil pasta in a bowl with chopped parsley.

Made with healthful and flavorful ingredients, this quick and easy protein-rich sauce will quickly become a favorite! This recipe takes just 4 minutes to cook in the Instant Pot and 5 minutes to prep.

This meal was inspired by my fast and flavorful 6-minute Instant Pot Quinoa Lentil Curry, as well as this Vegan Red Beans and Rice recipe.

Jump to:

👩🏼‍🌾 Ingredients
🥫Substitutions
📖 How to Make High-Protein Pasta Sauce
✔️ Expert Tips
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Nisha's Cookware and Products
🍽️ Related Recipes
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

Capers, tomatoes, red lentils, vegetable bouillon cube, onion, parsley, whole peeled tomatoes, seasoning, tomato paste, and garlic on a gray backdrop.

Onion increases the absorption of iron and zinc even in the face of phytates.
Tomato paste is a longevity ingredient, shown to significantly reduce inflammation.
Red lentils are a top source of plant-based protein. They also pack in fiber and iron. Lentils can also lower the blood sugar spike from a meal you eat hours later, even if that meal does not contain lentils! This happens because lentils are high in fiber and resistant starch, which helps regulate how sugar is released into your bloodstream. Adding lentils to your meals is a simple way to support better blood glucose control.
Capers are a concentrated source of the flavonol quercetin, a natural senolytic compound. A senolytic compound is a substance that selectively targets and eliminates senescent cells, which are aged or damaged cells that can contribute to aging and age-related diseases.
Nutritional yeast - Choose a reputable brand without detectable lead, such as Bob’s Red Mill, Bragg, Dr. Fuhrman, Red Star, or NOW Foods' nutritional yeast.
Garlic is an anti-inflammatory food and increases the absorption of iron.
Parsley
Vegetable broth or bouillon cube
Whole peeled tomatoes
Longevity spices: ground long pepper and black cumin seeds (optional)

For more on the health benefits of specific ingredients, see the FAQs below. See the recipe card for quantities.

🥫Substitutions

Lentils - To substitute red lentils with green or brown lentils, change the Instant Pot cooking time to 8 minutes.
Capers - use olives instead or omit them entirely
Vegetable broth - use low-sodium broth or a bouillon cube with healthful ingredients
Garlic - substitute with 1 teaspoon garlic powder
Nut-Free Pesto - add a dollop of my Pesto Without Nuts for a boost of basil flavor

For more healthy pasta dinners, visit my Vegan Pasta Recipes page.

📖 How to Make High-Protein Pasta Sauce

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Tomatoes, capers, parsley, nutritional yeast, and garlic in the canister of a blender.

Combine for blending: Transfer the tomatoes, tomato paste, parsley, garlic, nutritional yeast, marjoram, and capers to the canister of a blender.

Blended tomato sauce in the canister of a blender.

Blend on high until smooth.

Red lentils cooking in tomatoes and broth in an Instant Pot.

Transfer to a medium saucepan or the inner pot of the Instant Pot. Add the rinsed lentils, onion, and broth. Mix well.

Instant Pot showing 4 minutes at high pressure.

Instant Pot Method: Set to high pressure and cook for 4 minutes. (The Instant Pot will take about 8 minutes to build up pressure before cooking starts.) When the timer ends, let the pressure release naturally for 15 minutes, then manually release any leftover pressure. Carefully remove the lid.

Stovetop Method: Bring the liquid to a simmer over medium-high heat. Reduce the heat to low and simmer covered for 20 to 40 minutes, stirring frequently, and adding more broth as needed.

High-protein pasta sauce in a freezer-safe container.

For freezing: Transfer leftover High-Protein Pasta Sauce to a freezer-safe container and store for up to 3 months. Thaw in the refrigerator overnight. Reheat on the stovetop or microwave. (Link to containers.)

High-protein pasta sauce in a saucepan with lentil pasta in a bowl, and hemp seed sauce.

For serving: Serve with green lentil pasta for even more protein. Add a pinch of ground long pepper and black cumin seeds for longevity benefits.

High-protein pasta sauce with lentil pasta in a bowl with hemp seed sauce.

Optional: Add the Hemp Seed sauce for more protein, fiber, heart-healthy fats, and a flavor boost. (See the recipe card below.)

✔️ Expert Tips

Stovetop Method: The longer you cook the tomato sauce (up to 45 minutes), the more the flavors meld, and the tastier it is. However, you can cook it for 20 minutes, or until the lentils have softened.
Serve with Hemp Seed Sauce (in the recipe card) and lentil pasta for even more protein.
Storage: Refrigerate in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to 3 months.

🙋🏽‍♀️ Recipe FAQs

What are the health benefits of tomatoes?

Lycopene is the powerful carotenoid antioxidant in tomatoes giving them a vibrant red color. It’s most effective when consumed through cooked whole foods rather than supplements. Eating just a small amount of tomato sauce daily has been shown to reduce markers of prostate cancer and decrease DNA damage in cells.

Is nutritional yeast healthy?

Nutritional yeast contains a type of fiber called beta-glucans. These are immuno-modulatory compounds that activate immune cells to better fight cancer cells. Studies show they can enhance wound healing and may slow cancer progression. In Japan, clinical trials have found that beta-glucans used alongside chemotherapy or radiation improved survival and quality of life. Although more research is needed, the potential benefits, low cost, and minimal side effects make it worth considering as part of a balanced diet.

Why is the stovetop method 40 minutes?

The longer you cook the tomato sauce, the more the flavors meld, and the tastier it is. However, you can cook it for 20 minutes, or until the lentils have softened.