High Protein Vegetable Tomato Sauce
Wholesome, hearty, and packed with plant-powered nutrition, this High Protein Vegetable Tomato Sauce is the ultimate upgrade to your favorite pasta nights. Featuring a vibrant medley of diced carrots, zucchini, red bell pepper, mushrooms, and leafy greens like spinach or kale, this recipe delivers a burst of flavor and a boost of vitamins in every bite. Protein-rich lentils are the star ingredient, adding sustenance and creamy texture to this rich tomato-based sauce. Enhanced with aromatic herbs like oregano and basil, and a smoky hint of paprika, this sauce is simmered to perfection for a comforting, velvety finish. Ready in less than an hour, it’s a versatile and satisfying vegetarian option that pairs beautifully with pasta, rice, or even zucchini noodles. Perfect for meal prep, family dinners, or anyone seeking a nutritious twist on classic tomato sauce!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 4 cloves garlic, minced
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 cup mushrooms, finely chopped
- 28 ounces canned diced tomatoes, unsalted
- 1.5 cups cooked lentils (or canned, rinsed and drained)
- 2 tablespoons tomato paste
- 1 cup vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach or chopped kale
Instructions
Heat the olive oil in a large saucepan or skillet over medium heat.
Add the chopped onion and garlic to the pan, and sauté for 2-3 minutes until softened and fragrant.
Stir in the diced carrot, zucchini, red bell pepper, and mushrooms. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the canned diced tomatoes, cooked lentils, tomato paste, and vegetable broth to the pan. Stir well to combine.
Season with dried oregano, dried basil, smoked paprika, salt, and black pepper. Mix thoroughly.
Reduce the heat to low, cover, and let the sauce simmer for 20 minutes. Stir occasionally to prevent sticking.
Add the baby spinach or chopped kale to the sauce, and cook for another 2-3 minutes until the greens are wilted.
Taste the sauce and adjust the seasoning if necessary.
Serve the sauce over pasta, rice, or your preferred base. Enjoy!
Nutrition Facts
Calories |
1112 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.2 g | 45% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1996 mg | 87% | |
| Total Carbohydrate | 159.0 g | 58% | |
| Dietary Fiber | 51.4 g | 184% | |
| Total Sugars | 56.3 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 490 mg | 38% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 5658 mg | 120% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
