QUICK HIGH-PROTEIN PASTA SAUCE RECIPE

QUICK HIGH-PROTEIN PASTA SAUCE RECIPE

A creamy, nutritious pasta sauce that's packed with protein and vegetables. Perfect for busy weeknights when you need something quick, healthy, and kid-approved.

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I am Kanika.

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Here, you will find tips that can make your life easy. With a focus on meals that you can cook once and eat twice. There are recipes for 30 min meals that you can whip up on those busy nights when time is limited, but you still want to prepare healthy home cooked food for the family.

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Ingredients

For the Sauce:

  • 2 tomatoes, sliced
  • 3-4 cloves garlic, whole
  • 2 carrots, sliced
  • 1 jar (280g) grilled peppers, drained
  • ½ block (150g) silken tofu
  • 2 tbsp nutritional yeast
  • 2 tbsp apple cider vinegar
  • Dried chilli flakes or Tabasco (optional, to taste)
  • Salt and pepper, to taste
  • Mixed herbs/Italian seasoning
  • Olive oil, for drizzling

To Serve:

  • 500g spinach ricotta tortellini (or pasta of choice)
  • Fresh basil leaves
  • Parmesan cheese, grated
  • Extra olive oil (optional)

Method

Step 1: Roast the Vegetables

  1. Preheat your oven to 200°C (400°F).
  2. Arrange the sliced tomatoes, garlic cloves, and sliced carrots on a baking tray.
  3. Sprinkle with salt, pepper, and mixed herbs/Italian seasoning.
  4. Drizzle generously with olive oil.
  5. Roast for 15 minutes or until vegetables are charred and caramelized.
  6. Remove from oven and let cool slightly.

Step 2: Blend the Sauce

  1. Transfer the roasted vegetables to a blender or food processor.
  2. Add the drained grilled peppers, silken tofu, nutritional yeast, and apple cider vinegar.
  3. Add chilli flakes or Tabasco if you like a bit of heat.
  4. Blend until completely smooth and cream

Step 3: Cook the Pasta

  1. Transfer the sauce to a large pan and heat over medium heat.
  2. Add the tortellini directly to the sauce.
  3. Cover and cook for 8-10 minutes, stirring occasionally, until the tortellini is cooked through. (Add a splash of water or vegetable stock if the sauce gets too thick.)

Step 4: Serve

  1. Top with fresh basil leaves and grated Parmesan cheese.
  2. Drizzle with a little extra olive oil if desired.
  3. Serve immediately and enjoy!


NOTES & TIPS

Make Ahead: The sauce can be made in advance and stored in an airtight container in the fridge for up to 5 days, or frozen for up to 3 months.

Protein Boost: The silken tofu and nutritional yeast add a wonderful creaminess and protein boost without any dairy.

Pasta Options: This sauce works beautifully with any pasta shape. I love using tortellini for an extra filling meal, but penne, fusilli, or spaghetti all work great.

Kid-Friendly: My kids love this sauce! The vegetables blend in completely, making it a sneaky way to add nutrition.

Meal Prep Friendly: Keep a batch of this sauce in your fridge and tortellini in your freezer for emergency dinners. Dinner on the table in 10 minutes!

Storage: Store leftovers in an airtight container in the fridge for 3-4 days. Reheat gently on the stove, adding a splash of water or stock if needed.


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