Recipe Corner: Protein Pasta Sauce

August 31, 2020

Recipe Corner: Protein Pasta Sauce

Recipe by Cornelia Sabrina,  @Cornelia_Sabrina on IG

Another savory recipe! If you are a big fan of pasta, this sauce is not only delicous but is also a good way to use TRU Unflavored Protein to add some additional protein to your dish. This can be especially difficult for a plant based eater with a gluten or soy intolerance. But since TRU is free of both of those ingredients, it is perfectly safe to sneak some of it into your daily food.

If you have kids you probably know the struggle of getting them to eat all their protein (I have seen way too many little forks pick around the meat). I remember I had a phase where you could not bribe me with any dessert on this planet to finish my meat. I am less picky now but have ended up as a mostly plant based eater (isn't it funny how things work out sometimes). 

I usually combine this recipe with protein pasta and crumbled tofu and I always add a side of vegetables for additional fiber and vitamins, but you can get ceative with this!

 

Protein Pasta Sauce Base

Recipe makes 8 servings.

Time: 30 minutes 

 

Ingredients:

56 oz Crushed Tomatoes(2 28oz cans)

2 cups diced white Onion

2 tbsp fresh Garlic, chopped

5 tbsp fresh Basil, chopped*

5 tbsp fresh Italian Parsley, chopped*

1 tbsp fresh Rosemary, chopped*

1 tbsp Sea Salt

2 tsp Oregano, dried

1 tsp Crushed Red Pepper

2 tbsp Olive Oil

3 tbsp Coconut Sugar**

5 tbsp Tomato Paste

3 scoops TRU Unflavored Protein Powder

--------------------------------------------------

1) Mix TRU Protein with enough water to make a creamy paste, add tomato paste and mix well. Let sit for 15 minutes, add water if it becomes too thick. It should be the consistency of a thick sauce or yogurt.

2) Heat a large pan or pot on medium heat, add oil. Roast onions and garlic until fragrant and translucent. 

3) Add all spices and roast for about 5 minutes, add crushed tomatoes and sugar and stir until well combined. Add TRU Protein mixture and stir until combined. Turn heat to low and cook with lid for 20 minutes.

Serve with your choice of protein (bison, beef, turkey, chicken, TVP, Tofu) and your favorite pasta. If your general portions are smaller, feel free to make this into 10 servings instead. 

******

NOTES: 

* Feel free to replace the fresh spices with dry spices, but keep in mind they are less potent and you might need more of them. You can also use a pre-mixed salt free italian herb mix.

** Since tomatoes are acidic, the coconut sugar will help balance the acidity. If that does not bother you feel free to leave the coconut sugar out.

---------------------------------------------------------------------

1 serving:

170 calories

10.5g protein

22g carbs

4g fat

 

 





Leave a comment

Comments will be approved before showing up.