Chapters:
00:00 – Comfort Food & Carb Fear
01:07 – Smart Carbs = Clean Energy
01:43 – Easy One-Pot Protein Pasta
01:56 – Lentil Bolognese Sauce
02:32 – Meal Prep: Lentils & Beans
03:14 – Cook Chickpea Pasta
03:45 – Versatile Protein Options
04:39 – Secret Balsamic Flavor Boost
05:38 – Creamy Vegan Tofu Cheese
06:14 – Plate & Macros per Serving
07:08 – Final Serve + Comment Below
🍝 Easy One-Pot High-Protein Pasta | Quick Healthy Dinner Recipe
After a long busy day, we all crave something warm, cozy, and comforting — but most of us skip pasta nights, thinking they’re too carb-heavy.
In this video, I’m sharing a wholesome, high-protein Lentil Bolognese Pasta that proves carbs can be smart, clean, and nourishing!
💪 Why You’ll Love This Recipe:
✔️ One-pot, minimal cleanup — perfect for weeknights
✔️ 28g plant-based protein per serving
✔️ Made with chickpea pasta, lentils, and butter beans — rich in fiber and slow-digesting carbs
✔️ Creamy tofu cheese adds calcium and protein without dairy
✔️ Wholesome comfort food that supports fitness and clean eating goals
🥣 Macros (Per Serving):
Calories: ~385 kcal
Protein: 28g
Carbohydrates: 45g (from lentils, chickpeas & beans — complex carbs)
Fiber: 14g
Fat: 9g (healthy fats from tofu, nuts & olive oil)
🌿 Nutritional Benefits
High Protein: Builds and repairs muscle while keeping you full longer.
High Fiber: Supports gut health and steady energy release.
Smart Carbs: Lentils, beans, and chickpea pasta provide slow-digesting carbs for balanced blood sugar.
Vegan & Dairy-Free: Nourishing and easy to digest.
Rich in Iron & Magnesium: Ideal for energy and recovery.
🛒 Shop My Kitchen Favorites:
Pasta Bowls: https://amzn.to/43LlBCj
Measuring Cups and Spoons: https://amzn.to/43Tglxz
Stainless Steel Flatware Set: https://amzn.to/4meHOkh
Staub Cast Iron Dutch Oven: https://amzn.to/48p6jXM
Cuisinart Sauce Pan: https://amzn.to/4hnvsVr
🍅 For the Lentil Bolognese Sauce
2 tsp olive oil (or water sauté for oil-free version)
1 medium onion, finely chopped
1 celery stalk, finely chopped
1 carrot, finely chopped
2–3 cloves garlic, grated or minced
1/2 cup cooked green lentils (or brown lentils)
1.5 cup cooked gigante or butter beans (or any beans of choice)
2 cups crushed tomatoes (homemade or canned, clean ingredients only)
2 tbsp Bionaturae organic tomato paste
½ tsp salt (adjust to taste)
½ tsp black pepper
½ tsp garlic powder
2 tsp oregano
Herbs: rosemary, thyme, and sage
1 bay leaf (optional)
1 tbsp balsamic vinegar (for rich depth of flavor)
Fresh basil leaves (for garnish)
🧀 For the Creamy Vegan Tofu Cheese
½ block firm tofu
¼ cup unsweetened almond milk
4–5 soaked cashews
2 tbsp nutritional yeast
Salt to taste
Optional: squeeze of lemon juice for tang
👩🍳 Instructions
1️⃣ Prep Ingredients
If not using canned, soak and cook green lentils and butter beans ahead as part of weekly meal prep.
This saves time and lets you use them in multiple recipes during the week.
2️⃣ Cook the Pasta
Boil water with a pinch of salt.
Add chickpea pasta and cook until al dente.
Drain and set aside to cool.
3️⃣ Make the Bolognese Sauce
Heat olive oil in a Dutch oven or pan.
Add onion, celery, and carrot — sauté until soft and fragrant.
Stir in grated garlic and cook for another minute.
Add cooked lentils and butter beans, followed by tomato paste and crushed tomatoes.
Season with salt, pepper, garlic powder, oregano, rosemary, thyme, sage, and bay leaf.
Mix well, cover, and let it simmer for 5–7 minutes on low heat.
Add balsamic vinegar toward the end for extra depth and a touch of sweetness.
Garnish with fresh basil and turn off the heat.
4️⃣ Make the Creamy Vegan Tofu Cheese
In a blender, combine tofu, almond milk, soaked cashews, nutritional yeast, and salt.
Blend until smooth and creamy.
Adjust consistency with a splash of almond milk if needed.
5️⃣ Assemble the Pasta
Add the cooked chickpea pasta to a serving bowl.
Top generously with the lentil bolognese sauce.
Add a dollop of vegan tofu cheese on top.
Finish with fresh basil leaves for garnish.
🌿 Tips & Variations
Use red, green, or yellow lentils — any variety works.
Swap butter beans with kidney beans or cannellini beans.
Use any clean-label tomato paste or crushed tomatoes if Bionaturae isn’t available.
For extra spice, add a pinch of chili flakes while sautéing.
Great for meal prep — stays fresh in the fridge for 3 days.
Music: Epidemic Sound
Disclaimer:
This video is for informational purposes only. The recipes and nutrition details shared are based on what has personally worked for me. The macros are shared using the cronometer app. Always consult a professional for personalized health or weight loss guidance, diet plans and further advice.
#healthydinner #onepotmeal #vegetarianrecipes #plantbasedprotein #LentilBolognese #easydinnerideas #cleaneating #comfortfood #healthylifestyle #vegandinner #quickmeals #weeknightdinners #highproteinmeals #highproteinrecipes #highprotein #easydinner #healthyfood #mealprep