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“After shattering my femur in January, I’ve needed high protein (and fibre) meals that are simple to prepare. This one is brilliant! After a challenging physio session yesterday, it was the perfect meal. Thanks again!”
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.
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
Is this recipe gluten-free?
Can I make this oil-free?
How do I store leftovers?
What can I use instead of tofu?
Can I freeze this recipe?
Should I store the sauce and pasta separately for meal prep?
Can I use silken or softer tofu instead of extra-firm?
How many servings does this make?
Do I have to use nutritional yeast? What is it?
I’m allergic to peppers, what can I use instead?
What other pasta works besides red lentil?
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So tasty and quick and easy to create, thank you
I’m so happy you liked it! Thank you for sharing Stephanie 💚
After shattering my femur in January, I’ve needed high protein (and fibre) meals that are simple to prepare. This one is brilliant! After a challenging physio session yesterday, it was the perfect meal. Thanks again!
I’m so happy you loved it Saffie! Sorry to hear about your fracture, wishing you a speedy recovery 💚
Made this today for this week’s meal prep…it is really delicious! Will def. make again. Thank you!
So happy to hear that! Thank you for sharing 💚
Just made this today and it was surprisingly delicious! The sauce was delightful; tangy and creamy. We used Banza chickpea pasta because we had it lying around; I tossed in spinach instead of broccoli for extra protein and iron and topped the dish with hand torn basil for some extra herby flavor. 10/10 and will definitely make again.
That sounds delicious, thank you for sharing Abigail 💚
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 💕