Description
This easy, high-protein, dairy-free pasta sauce features a creamy blend of roasted vegetables, silken tofu, and cashews, delivering 30 grams of protein per serving. Perfect for a nutritious and flavorful meal, this sauce combines roasted red bell pepper, tomatoes, onion, and garlic with Italian seasoning and smoked paprika for a rich, velvety texture without any cottage cheese.
Ingredients
Vegetables and Aromatics
- 1 large (200 g) red bell pepper
- 4 medium (300 g) tomatoes
- 1 medium onion
- 1 bulb of garlic
Proteins and Dairy Alternatives
- 1 12 oz block (340 g) silken tofu, drained
- ½ cup (70 g) cashews, soaked
Pantry Items and Seasonings
- 1 ½ Tbsp olive oil
- 9 oz (250 g) lentil pasta (or pasta of choice)
- 2 tsp Italian seasoning
- 1 tsp smoked paprika powder
- Salt and black pepper to taste (I used 3/4 tsp salt)
- 1 cup (240 ml) water or dairy-free milk
- Fresh herbs (parsley or chives) for garnish
- Red pepper flakes (optional)
Instructions
- Preheat and Prepare Vegetables: Preheat the oven to 360°F (180°C). Remove the stem and seeds from the red bell pepper, then chop it along with the onion into six wedges each. Quarter the tomatoes and cut the top off the garlic bulb.
- Roast the Vegetables: Grease a 13×9-inch baking dish with olive oil. Spread the bell pepper, onion, tomatoes, and garlic bulb (with the top cut off) evenly in the dish and drizzle with a bit more olive oil. Roast in the preheated oven for 30 to 40 minutes until the vegetables are tender and have slightly charred edges.
- Cook the Pasta: While the vegetables roast, cook the lentil pasta according to the package instructions, but reduce the cooking time by 1 to 2 minutes so it remains al dente. Drain the pasta once cooked.
- Blend the Sauce Ingredients: Transfer the roasted bell pepper, tomatoes, and onion to a high-speed blender. Squeeze the tender, roasted garlic cloves out of their skins directly into the blender. Add the silken tofu, soaked cashews, Italian seasoning, smoked paprika, salt, black pepper, and water or dairy-free milk.
- Puree to a Creamy Sauce: Blend the mixture on high speed until completely smooth and creamy. Taste and adjust the seasoning as needed.
- Heat and Combine: Pour the blended sauce into a saucepan and gently heat it on the stovetop until warmed through. Fold in the cooked pasta until evenly coated with the sauce.
- Garnish and Serve: Serve the pasta topped with fresh herbs such as parsley or chives and a sprinkle of red pepper flakes if desired. Enjoy your high-protein, dairy-free creamy pasta sauce!
Notes
- Cashews should be soaked ahead of time to ensure smooth blending and creamy texture.
- You can substitute the lentil pasta with any pasta of your choice, but lentil pasta adds extra protein to the dish.
- Adjust the amount of water or dairy-free milk to reach your desired sauce consistency.
- Roasting the vegetables enhances their sweetness and adds depth of flavor to the sauce.
- This sauce is perfect for meal prep and keeps well refrigerated for up to 4 days.
- For a nuttier flavor, try using light toasted cashews instead of raw ones.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Sauce
- Method: Baking
- Cuisine: Italian-inspired
