High Protein Vegetable Tomato Sauce

Elevate your meal prep game with this hearty and nutrient-packed High Protein Vegetable Tomato Sauce! Bursting with flavor and loaded with plant-based goodness, this recipe combines sautéed vegetables like zucchini, bell peppers, and mushrooms with protein-rich lentils for a wholesome, satisfying sauce. Seasoned with aromatic herbs, smoked paprika, and a touch of garlic, this tomato-based masterpiece is simmered to perfection and finished with vibrant greens like baby spinach or kale. Ready in just 50 minutes, it’s an excellent choice for pasta, rice, or grain bowls. Perfect for vegans, vegetarians, or anyone seeking a high-protein, veggie-rich option, this sauce is sure to become a family favorite!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large saucepan or skillet over medium heat.

Step 2

Add the chopped onion and garlic to the pan, and sauté for 2-3 minutes until softened and fragrant.

Step 3

Stir in the diced carrot, zucchini, red bell pepper, and mushrooms. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Add the canned diced tomatoes, cooked lentils, tomato paste, and vegetable broth to the pan. Stir well to combine.

Step 5

Season with dried oregano, dried basil, smoked paprika, salt, and black pepper. Mix thoroughly.

Step 6

Reduce the heat to low, cover, and let the sauce simmer for 20 minutes. Stir occasionally to prevent sticking.

Step 7

Add the baby spinach or chopped kale to the sauce, and cook for another 2-3 minutes until the greens are wilted.

Step 8

Taste the sauce and adjust the seasoning if necessary.

Step 9

Serve the sauce over pasta, rice, or your preferred base. Enjoy!

Nutrition Facts

Serving size	(2201.7g)

Amount per serving	% Daily Value*
Calories	1111.7

Total Fat 35.2g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat 3.4g
Cholesterol 0mg	0%
Sodium 1996.0mg	0%
Total Carbohydrate 159.0g	0%
Dietary Fiber 51.4g	0%
Total Sugars 56.3g
Protein 55.3g	0%

Vitamin D 14IU	0%
Calcium 490.2mg	0%
Iron 22.2mg	0%
Potassium 5658.2mg	0%

*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.

Source of Calories

Fat: 27.0%

Protein: 18.8%

Carbs: 54.2%