This dish is a great way to hit your protein goals and feel like you’re eating comfort food at the same time. A simple creamy tomato pasta recipe with over 25g of protein per serving? Form a queue.
All in, this dish takes roughly 30 minutes to make. But you can make a larger batch of the sauce in advance and have an easy midweek dinner in under 10 minutes by reheating it to serve with some freshly cooked pasta.
There’s creaminess from the silken tofu and added richness from the tomato paste and sundried tomatoes, with a faint hint of cheesiness in the sauce from the nutritional yeast. This could be a great way to get some extra vitamins and minerals into younger fussy eaters too.
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Nutritional Information
The following is based on three servings per recipe. Each serving contains 28g of protein and 11g of fibre, coming in at 406 calories per serving. One serving contains the full recommended daily amount of vitamin B1, B2, B6 and B12 along with 70% of your daily folate and just under 60% of your daily B3. Each portion also contains the full RDA of manganese, 7mg of iron half of your daily zinc.
Ingredient Choices and Substitutions
The information above is based on lentil pasta, but you can swap that for any other protein pasta such as chickpea or pea if you’d prefer. There’s little room for alternative swaps, but you can remove the nutritional yeast if you don’t want that hint of cheese.
How to store, reheat and does it keep?
You can batch make the sauce and freeze it for up to a month. Defrost before reheating. Alternatively, stored in an airtight container you can keep it for up to five days. A leftover pot of pasta with sauce can be kept for up to three days.
Reheat in the microwave for 3-4 minutes, or in a saucepan on low heat for 10 minutes.
High Protein Creamy Tomato Pasta Recipe
Deliciously creamy high protein tomato pasta recipe with vine roasted tomatoes, sundried tomatoes and silken tofu and extra vitamins from nutritional yeast.
This recipe is gluten free, dairy free, nut free and vegan friendly. It does contain soy.
High Protein Creamy Tomato Pasta Recipe
Ingredients
- 250 g vine tomatoes
- Drizzle of olive oil
Sauce
- 275 g silken tofu
- 2 tbsp tomato puree
- 1 tbsp nutritional yeast
- 75 g sundried tomatoes
- Chilli flakes to taste
- 2 cloves garlic
- 50 ml vegetable stock/ hot water
Pasta
- 250 g protein pasta
- Generous amounts of black pepper
Instructions
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Preheat oven to 200°c. Spread your tomatoes across a baking tray and drizzle with olive oil. Roast for 20 minutes.
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A few minutes before your tomatoes are due to be ready, start cooking your pasta. My lentil pasta takes 7-8 minutes, but check your packet instructions.
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Add all other ingredients to a blender along with the roasted tomatoes when they’re ready (add the juices too).
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Blend until smooth. You should have a creamy orangey red liquid. Transfer your sauce to a large frying pan for a minute or two on low medium heat. When your pasta is ready, drain it then add to the frying pan with the sauce. Stir to thoroughly combine. Add the black pepper and stir again. Keep on the heat for a minute or two before serving, stirring often.
Serve and enjoy!
Until tomorrow,
Sophie
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