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A delicious plate of Easy High-Protein Pasta Sauce

Easy High-Protein Pasta Sauce

This versatile and healthy pasta sauce is packed with protein from lentils and can be made quickly in an Instant Pot or simmered on the stovetop. Perfect for a nutritious weeknight meal.
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Prep Time 5 minutes
Cook Time 4 minutes
Pressure Build/Release Time 23 minutes
Total Time 32 minutes
Servings: 1 serving
Course: Main Dish, Sauce
Cuisine: General
Calories: 541
Ingredients Equipment Method Notes

Ingredients
  

Main Pasta Sauce
  • 2 cans whole peeled tomatoes undrained, provides the base for the sauce
  • 6 ounces tomato paste no salt added, for concentrated tomato flavor
  • 0.25 cup chopped fresh parsley adds a fresh, herbaceous note to the sauce
  • 3 cloves garlic minced or crushed for a robust flavor
  • 1 tablespoon nutritional yeast for a cheesy, umami depth
  • 0.5 teaspoon marjoram or substitute with oregano for similar aromatic qualities
  • 1 teaspoon capers reduced in sodium and rinsed to prevent excessive saltiness
  • 0.5 cup chopped yellow onion small dice for even cooking and texture
  • 1 cup red lentils dried and thoroughly rinsed to remove impurities
  • 2.5 cups vegetable broth low-sodium, or use water with a bouillon cube for a rich base
  • 1 pinch Salt adjust to your preference, or use a salt substitute for dietary needs
  • 1 pinch Freshly ground black pepper adds a subtle warmth and spice, adjust to taste
  • 1 teaspoon Date syrup or maple syrup, to balance the acidity of the tomatoes
For Serving
  • 9.6 ounces green lentil penne or your preferred pasta, cooked according to package directions
Optional Hemp Seed Sauce Topping
  • 0.25 cup red wine vinegar for a bright, tangy counterpoint
  • 6 tablespoons hemp hearts provide a creamy texture and boost protein
  • 2 tablespoons nutrition yeast for an extra cheesy, savory flavor in the topping
  • 1 tablespoon mellow miso white miso, adds a delicate umami depth
  • 1 large clove garlic finely minced or pressed for strong flavor
  • 0.5 cup fresh parsley leaves for a vibrant, fresh herbal note
  • 1 small lemon lemon use the juice to brighten and enhance flavors
  • 0.5 cup water to achieve a smooth, pourable consistency for the topping
  • 1 tablespoon date syrup or maple syrup, to balance the acidity and add sweetness

Equipment

  • Blender
  • Medium saucepan
  • Instant Pot

Method
 

  1. Blend: Transfer the tomatoes, tomato paste, parsley, garlic, nutritional yeast, marjoram, and capers to the canister of a blender. Blend on high until smooth.
  2. Transfer the blended mixture to a medium saucepan or the inner pot of the Instant Pot.
  3. Add the rinsed lentils, onion, and broth to the pot. Mix well.
  1. Bring the liquid to a simmer over medium-high heat.
  2. Reduce the heat to low and simmer covered for 20 to 40 minutes, stirring frequently, and adding more broth as needed.
  3. Mix well and add date syrup to taste.
  1. Set the Instant Pot to high pressure and cook for 4 minutes. (The Instant Pot will take about 8 minutes to build up pressure before cooking starts.)
  2. When the timer ends, let the pressure release naturally for 15 minutes, then manually release any leftover pressure. Carefully remove the lid, keeping it angled away from you.
  3. Mix well and add date syrup to taste.
  1. Transfer the red wine vinegar, hemp hearts, nutritional yeast, mellow miso, garlic, parsley, lemon juice, water, and date syrup to the canister of a blender.
  2. Blend on high until smooth.

Notes

For best results, adjust the seasoning (salt, pepper, and date syrup) to your personal preference after cooking. This sauce pairs wonderfully with a variety of pasta types and can also be used as a base for other dishes like lasagna or pizza.