This High-Protein Romesco Pasta is going to be your new favorite Busy Girl Dinner! This delicious bowl of pasta is perfect for low-energy days or when you don’t have much time to cook but want to ensure you get your protein in. It also reheats well, making it a fantastic, quick meal-prep option.
Combining a creamy, zesty, and flavorful romesco sauce with red lentil pasta, each serving packs a whopping 41 g of protein and 11 mg of iron, making it incredibly nourishing and satisfying, especially when paired with a handful of greens or grilled broccoli! Whether you’re looking for a post-workout meal or a simple, nutritious dinner, this one will be sure to satisfy!
This recipe is part of our Busy Girl Dinner series on social media! A collection of delicious meals that maximize nutrition for busy weeknight dinners.
If you love this, try our High-Protein Marry Me Pasta Meal Prep, High-Protein Marry Me Orzo, or High-Protein Vegan Mac and Cheese Meal Prep for three more creamy, high-protein pasta dinners. For more cozy weeknight options, browse our High-Protein Creamy Miso Butter Beans and High-Protein Shepherd’s Pie.
Why I Love This Recipe
- High-Protein: This recipe delivers a massive 41 g of protein per serving, making it perfect for anyone looking to include more plant-based protein in their diet. It’s a great post-workout meal.
- Iron-rich: With 11mg of non-heme iron per serving. The recipe contains vitamin C and garlic to boost non-heme iron absorption.
- High-Fiber: Packed with 16 g of fiber, this meal is great for improving digestion and keeping you full longer.
- Quick and Easy: Ready in just 10 minutes, it’s ideal for busy nights or efficient meal prep.
- Meal Prep Friendly: This dish stores well, reheats beautifully and is great for batch cooking.
Ingredient Notes
- Red Lentil Pasta: A protein-rich alternative to regular pasta, red lentil pasta is also naturally gluten-free.
- Extra-Firm Tofu: Tofu provides a creamy base for the romesco sauce, adding a boost of plant-based protein and calcium. For a soy-free option, you can use soaked cashews instead.
- Marinated Red Bell Peppers: These peppers add a deep, slightly tangy flavor to the sauce. If you don’t have marinated ones. They last a really long time in the fridge, and I always have some on hand!
- Sun-Dried Tomatoes: These provide a concentrated, tangy sweetness that pairs perfectly with the rich flavor of the peppers. For an oil-free option, use sun-dried tomatoes packed without oil.
How to Make This Recipe (Summary)
Cook the red lentil pasta according to the package instructions, adding frozen broccoli to the pot for an easy veggie boost. Blend the sauce ingredients, including marinated red bell peppers, tofu, sun-dried tomatoes, nutritional yeast, garlic, chili flakes, lemon juice, and vegetable broth, until smooth. Add more broth if needed for consistency. Combine the cooked pasta and sauce in a pot and heat until warmed through. Adjust salt to taste, then top with fresh parsley and toasted slivered almonds for garnish. View recipe card below for detailed instructions.
Variations and Tips
- Soy-Free Option: Swap tofu with soaked cashews for a creamy, soy-free version of the sauce.
- Add Greens: Stir in spinach or kale toward the end of cooking for an extra nutrient boost.
- Serve with veggies: Stir-fried broccoli, broccolini, mushrooms or small tomatoes would all go very well with this.
- Use toasted nuts: they bring a much deeper flavor.
- If you like this recipe, you’ll also love our High-Protein Lasagna Meal-Prep, High-Protein Pumpkin Pasta, or High-Protein Vegan Marry Me Pasta.
Why You’ll Love This High Protein Romesco Pasta TLDR
- Protein-packed
- Quick
- Flavorful
- Nutritious
- Meal prep friendly
10-Minute High Protein Romesco Pasta (Vegan and GF)
Ingredients
- 7 oz (200 g) red lentil pasta
- 5.3 oz (150 g) extra-firm tofu
- 5 oz (140 g) jarred roasted red bell peppers
- 1 oz (30 g) sun-dried tomatoes
- 2 tbsp (15 g) nutritional yeast
- 1 clove garlic - peeled
- ¼ tsp (0.5 g) red chili flakes
- 2 tbsp (30 ml) lemon juice
- ¼ cup (60 ml) low-sodium vegetable stock
- sea salt flakes - to taste
- 2 tbsp (8 g) fresh parsley - finely chopped
- 2 tbsp (20 g) toasted slivered almonds
Instructions
- Cook the pasta according to the packet instructions.
- In a blender add the red bell peppers, tofu, sun-dried tomatoes, nutritional yeast, garlic, chili flakes, lemon juice, vegetable broth, and a pinch of salt. Blend until perfectly smooth, add a little bit more broth if needed.
- Transfer the cooked pasta and sauce to a pot, and cook for a couple of minutes to heat up the sauce. Adjust salt to taste.
- Top with parsley and slivered almonds, and enjoy!
Notes
Video
Per Serving/Portion
FAQ
Yes, it’s naturally gluten-free thanks to the red lentil pasta.
This recipe does not require any oil. Select oil-free sun-dried tomatoes and marinated peppers packed in water for a 100% oil-free meal.
Store in an airtight container in the fridge for up to 5 days.
Soaked cashews or are great substitutes for the extra-firm tofu in the sauce.
I don’t recommend freezing this one. The texture wouldn’t thaw well, and freezing the tofu can alter its texture significantly.
If you’re using red lentil pasta, I usually mix the sauce through. Red lentil pasta gets quite dry otherwise.
Yes, you can use silken tofu or a softer tofu if that’s what’s available to you. Just keep in mind that softer tofu contains more water, so it usually has less soy per gram and will be lower in protein. Start with the same quantity, then adjust from there, adding a little more as you taste.
This recipe makes 2 servings, so the macros listed are for half the recipe. You can find the number just above the ingredient list and adjust it if you’d like to make more servings.
You can skip it if you prefer. Nutritional yeast is different from the yeast used in baking, it’s deactivated yeast and won’t make food rise. It has a cheesy, umami flavor and is often used to replace cheese in plant-based recipes. It’s also high in protein and B vitamins.
If you can do tomatoes, some sun-dried tomatoes or roasted tomatoes could be lovely as a swap.
Pulse pasta varies a lot in taste and texture between brands, so it’s worth trying another one if you didn’t love your first. Whole wheat or whole spelt are also great alternatives if you can’t find a pulse pasta you like.
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This pasta is so good. Even my kids enjoyed it!
So happy to hear you and the kids loved it! Thank you for sharing Erika 💚
I would like to know if you use “marinated” jarred red peppers which have a more “vinegar” taste?
Hi Pat, yes, the red peppers are marinated, but labeled “roasted red peppers”. This is what I often use https://www.harrisfarm.com.au/products/tmg-roasted-red-peppers-67922?_pos=9&_sid=75f6a91bc&_ss=r
Hope you love it!
Thank you for sharing this recipe! This was an easy healthy option for a day when I felt almost too drained to cook. I found that the amount of lemon juice was way too much for me so I will cut back next time.
I’m so happy you enjoyed it Shilpa 💚 You’re doing amazing for cooking when feeling drained!
Another winning recipe! <3
I’m so happy you enjoyed it 💚
This was absolutely delicious, thank you!
So happy you enjoyed it Tracy 💚
I’ve been eyeing your recipes for a while now (since everything you make looks beautiful and delicious) and finally settled on this one to try first. I am sooo pleased with how this came out. This recipe couldn’t be easier and doesn’t taste like a “protein recipe” despite being so high in protein. The tofu totally disappears into the sauce. Will definitely be adding this to my weekly rotation and can’t wait to try more of your recipes. Thanks for sharing!
That makes me so happy! Thank you David 💚
This was absolutely delicious, thank you! So easy & my omnivore partner loved it too!
So happy you both loved it!
Great recipe! Subbed the tofu for soaked cashews and chilli flakes for smoked paprika, red lentil pasta was a great gf pasta alternative.
Thanks for sharing your substitution TD! So happy you liked it 💕
I made this meal yesterday! Romesco sauce is delicious! Very easy to make! I am still not sure I like red lentil pasta but I will give a second chance.
Definitely is worth to try this meal!
So happy you liked the sauce, lovely! In my experience pulse pasta vary a lot in taste and texture between brands, so it’s worth trying another one. Whole wheat or whole spelt are also great alternatives if you can’t find one you like 🙂
Hello! I really want to try this recipe. Tell me, please, what is yeast for? Is it ordinary yeast that is used for baking bread? For the first time I met their use not in baking and I was confused, suddenly I misunderstood something.
Hi lovely, nutritional yeast is different from the yeast you use in baking, it’s a deactivated yeast, and does not make food rise. It’s cheesy and umami, so often used to replace cheese in plant-based recipes. It’s also high in protein and B vitamins 🙂
This is such an easy and delicious recipe that is protein packed and has become a staple in our house. Perfect for quick mid week meals 💚
Thank you so much for your review Helen! So happy you like it 💚
OMG I just made this recipe and it is delicious 😋 my husband said the same thing. I am trying to get him to eat plant based foods and it has been so hard especially for a Cuban man who loves Cuban food. I feel like I have a new go to place for recipes to spice up my traditional cuisine.
Wow thanks so much Elizabeth, I’m so happy you both loved it 💚
Sarah, I am allergic to peppers/capsicum, is there an alternative please?
If you can do tomatoes, some sundried tomatoes or roasted tomatoes could be lovely 😊
HI Sarah,
I made this for lunch yesterday. I had to use regular pasta because I didn’t have enough of the red lentil (San Remo) pasta left and I don’t have nutritional yeast so, being Italian, used a bit of parmigiano reggiano instead.
It’s awesome. My 93 year old Italian mum LOVES it. Will be making this again on rotation (with my fave red lentil pasta next time). So quick and easy to prepare too. Love your work.
Omg I can’t believe it’s been approved by an Italian nonna! That is the highest compliment ever 💕 Thank you Viviane! I also used the San Remo one in this, they are always great 😊
OMG! That is so good! I subsitituted fresh creamy almond butter for the tofu and chile lime seasoning for the red chili flakes. I also cut the nutritional yeast in half. I feel like I have a new place to go for recipe’s to spice up my vanilla cooking.
Hey Holly, I’m so happy you loved it! Your cooking does NOT sound vanilla at all to me; those were some inspired swaps! 💚
This recipe looks good, but unfortunately, there are so many pop-ups. It is challenging to navigate your site, and I could not print the recipe without three advertisements on the page. You should visit your site from a different computer to see what we are experiencing. I like your recipes, but spending time on your site isn’t easy. Sorry!
Hey Sandra, thank you so much for your kind words about the recipe! I’m really sorry to hear that the ads made your experience frustrating. I understand how that can be, and I appreciate you taking the time to share your feedback.
The ads on the site help support the costs of running and maintaining the website, as well as developing and testing all these recipes. However, I know it’s not always ideal. One tip that might help: if you save the recipe as a PDF (rather than taking a screenshot), it will be ad-free and much easier to print.
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Thanks again for your feedback and for being part of this community—it’s truly valued 💛
I’m using the Samsung browser and there are no ads whatsoever. 😊 Just try changing your browser.
Excited to try this yummy recipe! Would an immersion blender work as well? Don’t have a nutribullet or larger food processor.
I would think so, you might need to add more liquid to get a smooth result, I would add vegetable broth and perhaps let it cook a little longer to reduce afterward 🙂 Let me know how you go!
Apologies if asked or in the recipe, but does this freeze well? Also says good for meal prep but can only be stored fr 3 days?
Love the recipe though, super tasty! Jus want to bulk make!
Hi Kate, I don’t recommend freezing this one. The texture would not thaw well. Thank you for pointing out that it said 3 days, it will hold well for 5 days, I’ve adjusted it now 🙂 Hope you love it!
This was delicious! We didn’t have jarred red peppers so I just roasted two red peppers in the oven until they were extremely soft and it worked. Great! We doubled the recipe. My omnivore husband loved it as much as I did!
So happy you both loved it 💚
Hi Sarah! How much soaked cashews should I use if I want to replace the tofu? Thank you!
I would do 1/3 of a cup, you might need to add a little more veg broth to get a really smooth sauce 🙂
Thank you Sarah!
This was absolutely delicious, thank you!
Thanks so much Sahithi! I’m so happy you loved it 💚
You’re going to love this High-Protein Romesco Pasta recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!
Delicious. An easy meal to make after a busy day. Very tasty.
So happy you enjoyed it Trish 💚