Let me tell you, there’s nothing quite like a bowl of pasta topped with my delicious protein pasta sauce! It’s rich, hearty, and oh-so-nutritious. I love how easy it is to whip up and how it packs a protein punch, thanks to the lentils. This sauce is not only perfect for a cozy dinner but also a great way to sneak in some extra veggies and fiber into your meal. Plus, the flavor is just divine! With the fragrant garlic, fresh herbs, and those luscious tomatoes, it’s a taste of Italy right in your kitchen. Trust me, once you try this sauce, you’ll want to make it again and again!

Ingredients List

Gather these simple ingredients to create your protein-packed pasta sauce. Each one plays a crucial role in building that rich flavor and nutrient density. Here’s what you’ll need:

2 cups cooked lentils (these are your protein powerhouse!)
1 can (14 oz) diced tomatoes (look for low-sodium if you prefer)
1 cup vegetable broth (homemade or store-bought, whatever you have on hand)
1 onion, chopped (this gives a lovely sweetness when sautéed)
2 cloves garlic, minced (because garlic makes everything better!)
2 tablespoons olive oil (for that perfect sauté)
1 teaspoon dried oregano (a classic Italian flavor)
1 teaspoon dried basil (another must-have herb!)
Salt and pepper to taste (season it just right for you)

That’s it! These ingredients come together in a beautiful way to create a sauce that’s not only delicious but also nourishing. Let’s get cooking!

How to Prepare Protein Pasta Sauce

Alright, let’s get down to the nitty-gritty of making this scrumptious protein pasta sauce! It’s super simple and comes together in no time. You’ll want to start by heating up that lovely olive oil in a pan over medium heat. This is where the magic begins! Once the oil is shimmering, toss in your chopped onion and minced garlic. Sauté them for about 5-7 minutes, until they’re soft and fragrant. Wow, that smell is heavenly!

Next, add in your cooked lentils, diced tomatoes, and vegetable broth. Stir everything together and let it simmer for about 15 minutes. This is where all the flavors meld together beautifully. Don’t forget to toss in the dried oregano and basil halfway through the simmering process—trust me, it makes all the difference! Finally, season with salt and pepper to your taste. And just like that, you’ve got a rich, hearty sauce ready to slather over your favorite pasta!

Step-by-Step Instructions

Heat 2 tablespoons of olive oil in a large pan over medium heat.
Add the chopped onion and minced garlic; sauté for about 5-7 minutes until they’re soft and translucent.
Stir in 2 cups of cooked lentils, 1 can of diced tomatoes, and 1 cup of vegetable broth.
Mix in 1 teaspoon of dried oregano and 1 teaspoon of dried basil. Let everything simmer for 15 minutes.
Season with salt and pepper to taste, giving it a good stir.
Serve hot over your choice of pasta, and enjoy the delightful flavors!

Don’t worry if it looks a little thick; you can always add a splash more broth if you prefer a saucier consistency. This sauce is so versatile, and you’ll quickly see why it’s my go-to recipe!

Why You’ll Love This Recipe

This protein pasta sauce is a game-changer! Here’s why I’m absolutely obsessed with it:

It comes together in just 30 minutes—perfect for busy weeknights!
Packed with protein from lentils, it keeps you feeling full and satisfied.
Vegetarian-friendly, it’s a great option for all diets.
The flavors are rich and comforting, making it a family favorite.
Versatile enough to pair with any pasta or even zoodles for a lighter meal.

Trust me, once you try this sauce, it’ll become a staple in your kitchen!

Tips for Success

To elevate your protein pasta sauce to the next level, here are some of my favorite pro tips! First, always opt for high-quality olive oil; it really enhances the flavor. When it comes to lentils, I recommend using green or brown for a firmer texture, but feel free to experiment with red lentils for a creamier sauce. Don’t be shy with your seasonings—taste as you go and adjust the salt and pepper to make it your own. Pair this sauce with whole grain or gluten-free pasta for a nutritious boost, or try it over roasted veggies for a delightful twist. Enjoy the deliciousness!

Nutritional Information

Let’s talk nutrition! This protein pasta sauce is not just delicious; it’s also packed with goodness. Here’s a rough breakdown of the estimated nutritional values per serving (1 cup):

Calories: 250
Fat: 7g (of which 1g is saturated fat)
Protein: 12g (thanks to those lovely lentils!)
Carbohydrates: 35g
Fiber: 10g (hello, healthy digestion!)
Sugar: 5g
Sodium: 300mg

Keep in mind that these values are estimates and can vary based on the specific ingredients you use. But overall, this sauce is a nutritious option that fits beautifully into a balanced diet!

FAQ Section

Can I use different types of pasta?

Absolutely! One of the best things about this protein pasta sauce is its versatility. You can use any pasta shape you love—spaghetti, penne, or even whole grain and gluten-free options. I often switch it up depending on my mood or what I have in the pantry. It’s also great over zoodles (zucchini noodles) for a lighter twist!

How can I store leftovers?

If you have any leftovers (which is rare because it’s so good!), just let the sauce cool down and transfer it to an airtight container. It’ll keep well in the fridge for up to 3 days. When you’re ready to enjoy it again, simply reheat it on the stovetop over medium heat, adding a splash of veggie broth if it gets too thick. You can also microwave it in a microwave-safe bowl, stirring occasionally until heated through. Easy peasy!

Is this sauce suitable for meal prep?

You bet! This protein pasta sauce is perfect for meal prepping. It holds up beautifully in the fridge and actually tastes even better the next day as the flavors meld together. You can make a big batch, portion it out into containers, and have a healthy meal ready to go throughout the week. Just cook your pasta fresh when you’re ready to eat, and you’ll have a nutritious and delicious dish in no time!

Storage & Reheating Instructions

Storing your protein pasta sauce is a breeze! Once it’s cooled, just transfer it to an airtight container and pop it in the fridge. It’ll stay fresh for up to 3 days, making it a fantastic option for meal prep. If you want to keep it longer, you can freeze the sauce for up to 3 months. Just make sure to label it with the date so you know when it was made.

When you’re ready to enjoy it again, simply reheat on the stovetop over medium heat, adding a splash of vegetable broth if it’s a bit thick. You can also microwave it in a microwave-safe bowl, stirring every now and then until it’s heated through. Enjoy that deliciousness again!

Protein Pasta Sauce: 5 Reasons to Fall in Love

Author: Lisa
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 4 servings 1x
Category: Sauce
Method: Stovetop
Cuisine: Italian
Diet: Vegetarian

Print Recipe

Description

A rich and nutritious protein-packed pasta sauce.

Ingredients

Scale

2 cups cooked lentils
1 can (14 oz) diced tomatoes
1 cup vegetable broth
1 onion, chopped
2 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste

Instructions

Heat olive oil in a pan over medium heat.
Add chopped onion and garlic; sauté until soft.
Add cooked lentils, diced tomatoes, and vegetable broth.
Stir in oregano and basil.
Simmer for 15 minutes.
Season with salt and pepper.
Serve over your favorite pasta.

Notes

Adjust seasoning to your preference.
This sauce works well with whole grain or gluten-free pasta.
Store leftovers in the fridge for up to 3 days.

Nutrition

Serving Size: 1 cup
Calories: 250
Sugar: 5g
Sodium: 300mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 35g
Fiber: 10g
Protein: 12g
Cholesterol: 0mg

Keywords: protein pasta sauce

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