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Protein-Packed Marinara Sauce (V/GF)

June 26, 2016 | 22 Comments

Jump to Recipe | Print Recipe

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

I owe you an apology. A while ago I shared a pressure cooker marinara sauce, and I rudely didn’t include a stovetop version. I know, I know, for shame. But, there’s a reason, sort of. It’s because I hadn’t cracked the code on how to make the stovetop version quick and easy. But now I have! Friends, I present to you, a protein-packed marinara sauce, that can be made on the stovetop in less than 30 minutes! Let’s not waste any more time, there’s marinara sauce to be made.

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

Just as in the pressure cooker version, the cast of characters are:

Crushed tomatoes (I am fiercely loyal to Muir Glen tomatoes, buying them by the case from Amazon)
Red lentils (the protein-packed part)
Sweet potatoes (extra fiber and nutrition for the win!)
Garlic
Salt
Oregano (if you like)

The key to making this a quick sauce is in the order of operations. That sounds like algebra, but don’t worry, there’s no math in this marinara. I would never do that to you.

The MOST IMPORTANT THING is to cook the lentils and sweet potatoes before adding in the tomatoes. If you don’t, it will take at least an hour to cook.ย I promised you quick and easy, and I’m going to deliver, dang it.

STEP ONE – Sautรฉ the garlic and salt.

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

STEP TWO – Add in the lentils and sweet potatoes, sautรฉ briefly.

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

STEP THREE – Add water, bring to boil, simmer until cooked.

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

STEP FOUR – Believe that this sludgy substance will be transformed into marinara with the addition of tomatoes. BELIEVE.

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

STEP FIVE – Add the tomatoes. DON’T STOP BELIEVIN’.

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

STEP SIX – Simmer for a minute or two to let the flavors combine. (Hold on that FEEELING)

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

STEP SEVEN – To blend or not to blend? That is the question. And the answer is, it’s totally your call. (Street lights, people, OH OH OHHHHHHHHH)

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

Your faith has been rewarded. Oh, and if you’re short on ideas for which to use this fantastic sauce, try some of these zucchini roll-ups. You’ll be singing your favorite Journey song in no time.

Protein-Packed Marinara Sauce - vegan, gluten-free, and packed with plants! | https://passtheplants.com

[earnist ref=”muir-glen-crushed-tomatoes” id=”5211″]

Protein-Packed Marinara Sauce

Beth Hornback
Get your veggies and protein all in one tasty and healthy sauce! 30 minutes or less to make this protein-packed marinara sauce.
4.73 from 11 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Sauce
Cuisine Italian
Servings 8 cups
Calories 118 kcal

Ingredients
  

  • 2 28 ounce cans cans crushed tomatoes (I love the Muir Glen brand with basil)
  • 1 large sweet potato, peeled and diced (about 2 cups )
  • ยฝ cup red lentils, picked over and rinsed in a fine mesh strainer
  • 2-3 cloves garlic, minced
  • 1 teaspoon salt, or to taste
  • 1 teaspoon dried oregano (optional)
  • 1 teaspoon olive oil (optional)
  • 2 1/2 cups water

Instructions
 

  • Heat 4 quart (or larger) saucepan over medium heat.
  • Sautรฉ the garlic and salt in olive oil for 30 seconds or so, just to wake up the garlic flavor.
  • Add the oregano, if using.
  • Stir in the sweet potato and lentils, and cook for a minute or so.
  • Add water, then bring to a boil, and reduce to a simmer.
  • Simmer for 10-15 minutes until lentils are soft.
  • Add in crushed tomatoes, and simmer for another 5 minutes to let the sauce come together.
  • Serve as desired.

Video

Notes

This recipe can easily be doubled in an 6 quart saucepan or larger. Extra portions freeze well for later use.

Nutrition

Serving: 1cupCalories: 118kcalCarbohydrates: 25gProtein: 6gFat: 1gSodium: 642mgFiber: 5gSugar: 9gVitamin A: 450IUVitamin C: 23.9mg
Keyword marinara sauce, protein-packed, vegan marinara

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Home ยป Sauce ยป Protein-Packed Marinara Sauce (V/GF)

631 shares

Sauce 30-minutes or less, bulk cooking, gluten-free, grain-free, Italian, kid-friendly, meal prep, oil-free, protein-packed, wfpb, whole food plant based

About Beth

Beth is a food photographer and recipe developer based in the Pacific Northwest. She never tires of snuggling with her two beautiful kids and owes piles of chocolate chip cookies to her husband, aka the most wonderful person she knows. Keep in touch with Beth on Instagram, Pinterest, Facebook, and Twitter.

Reader Interactions

Comments

  1. Sara says

    August 22, 2016 at 11:54 pm

    This looks uber healthy and delicious Beth and I can’t wait to try it! Now, about the zucchini rollups, did you boil them before you rolled them? Thanks a bunch for your nutritious and delicious blog!!

    Reply
    • Beth says

      August 23, 2016 at 3:59 pm

      Thanks so much, Sara! I totally forgot to link to the recipe post for the zucchini roll-ups, sorry about that! I updated the post, but here’s the direct link. No boiling required! ๐Ÿ™‚

  2. Sue Ellen says

    August 24, 2016 at 4:10 am

    I just found your blog and am very impressed! I look forward to making these.

    Reply
    • Beth says

      September 23, 2016 at 1:05 am

      Hi Sue Ellen! So sorry for the delayed response, I took a bit of a break this summer and am playing catch-up now. Thank you for your kind words! Hope you’ll let me know if you try the recipes. ๐Ÿ™‚

  3. Johnaldinho says

    March 23, 2017 at 11:03 am

    do they have to be red lentils? I believe I have green…

    thanks

    Reply
  4. David R. Felton says

    July 15, 2017 at 9:24 am

    I love this sauce. I’ve used it for the zucchini rollups, for the vegan lasagna, and as a pizza sauce. But is there any nutrition information available for this recipe?

    Reply
  5. Amanda says

    February 2, 2018 at 7:29 am

    I wonder if I could make extra and freeze or can it…thoughts?

    Reply
  6. Saudamini Nesargi says

    June 18, 2018 at 11:31 pm

    Can I use fresh tomatoes instead? If so how many?

    Reply
  7. Cassidy says

    November 9, 2018 at 9:25 am

    Can I substitute garbanzo beans for the red lentils? I have a picky eater that doesnโ€™t like beans, or lentils. Is there a better substitute option?

    Reply
  8. Rebecca says

    February 11, 2019 at 1:21 pm

    5 stars
    As someone who was coming of age during the 80’s, this post is awesome!! Recipe sounds delicious and very inventive too!

    Reply
    • Beth says

      February 13, 2019 at 1:03 am

      Ha, thank you for appreciating my music references! Donโ€™t stop…believinโ€™! ๐Ÿ™‚

  9. Sualdam says

    February 5, 2020 at 2:37 pm

    5 stars
    I realise these are old comments, but I was looking for a high-protein/low calorie pasta sauce and came across your recipe.

    I made it tonight and it is just what I needed. I made it exactly as given, and used 100g of the finished sauce with 100g dry weight pasta.

    Thank you.

    Reply
  10. Natalia says

    April 6, 2022 at 11:47 pm

    This recipe looks amazing! Iโ€™ve researched tons of other recipes but this one looks the best! Iโ€™ll post an update on how it turned out. Quick question, what other recipies apart from zucchini roll-ups are you using this marinara in? Can it be eaten as is with pasta?

    Reply

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631 shares