Enhanced High-Protein Umami Bomb Tomato Sauce

Name: Enhanced High-Protein Umami Bomb Tomato Sauce
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Asian, Japanese
Ingredients: 3 tbsp extra virgin olive oil (replacing butter for healthy fats); 6 cloves garlic, minced (increased for more flavor); 1 medium yellow onion, finely diced (added for fiber and nutrients); 1 red bell pepper, diced (replaces celery, adds fiber and vitamin C); ½ cup red lentils, rinsed (adds 12g protein and fiber); 14 oz can whole San Marzano tomatoes, crushed by hand (fresher flavor); 6 oz silken tofu, drained (adds 12g protein and creaminess); 2 tbsp low-sodium tamari or soy sauce (increased umami); 1 tbsp tomato paste (concentrates flavor); 1 tsp smoked paprika (adds depth); ½ tsp dried oregano; ¼ tsp red pepper flakes; 2 cups low-sodium vegetable broth; 8 oz whole grain pasta (complete carbs and fiber); ¼ cup nutritional yeast (adds 8g protein plus B vitamins); 2 tbsp fresh basil, chopped; Sea salt and black pepper to taste

6 steps

Prep:15minCook:25min

This upgraded version of the classic umami bomb tomato sauce transforms a simple 4-ingredient recipe into a nutritional powerhouse. Packed with plant-based protein from red lentils and silken tofu, enhanced with fiber-rich vegetables, and boosted with healthy fats, this sauce delivers serious umami flavor while supporting muscle growth and satiety. The creamy, protein-rich sauce clings beautifully to whole grain pasta for a complete, satisfying meal.

Updated at: Fri, 22 Aug 2025 07:01:21 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories992.9 kcal (50%)

Total Fat29.4 g (42%)

Carbs144.4 g (56%)

Sugars18.7 g (21%)

Protein47.6 g (95%)

Sodium1148 mg (57%)

Fiber23.7 g (85%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

3 Tbspextra virgin olive oil

replacing butter for healthy fats

6 clovesgarlic

minced, increased for more flavor

1yellow onion

medium, finely diced, added for fiber and nutrients

1red bell pepper

diced, replaces celery, adds fiber and vitamin C

½ cupred lentils

rinsed, adds 12g protein and fiber

14 ozcan whole San Marzano tomatoes

crushed by hand, fresher flavor

6 ozsilken tofu

drained, adds 12g protein and creaminess

2 Tbsplow-sodium tamari

or soy sauce, increased umami

1 Tbsptomato paste

concentrates flavor

1 tspsmoked paprika

adds depth

½ tspdried oregano

¼ tspred pepper flakes

2 cupslow-sodium vegetable broth

8 ozwhole grain pasta

complete carbs and fiber

¼ cupnutritional yeast

adds 8g protein plus B vitamins

2 Tbspfresh basil

Instructions

Step 1

Prep the protein base: In a blender, blend the silken tofu with ½ cup vegetable broth until completely smooth. Set aside.

Step 2

Build the flavor foundation: Heat olive oil in a large saucepan over medium heat. Add onion and bell pepper, cooking for 5-6 minutes until softened. Add minced garlic and cook for another minute until fragrant.

Step 3

Add lentils and liquid: Stir in red lentils, remaining vegetable broth, crushed tomatoes, tomato paste, tamari, smoked paprika, oregano, and red pepper flakes. Bring to a boil, then reduce heat and simmer for 15-18 minutes until lentils are tender and sauce has thickened.

Step 4

Incorporate protein: Remove from heat and stir in the blended tofu mixture and nutritional yeast. Season with salt and pepper to taste.

Step 5

Cook pasta: Meanwhile, cook whole grain pasta according to package directions until al dente. Reserve 1 cup pasta water before draining.

Step 6

Combine and finish: Add drained pasta to the sauce with a splash of reserved pasta water if needed for consistency. Toss well and garnish with fresh basil.