Easy Carrot Pasta Sauce (High Protein + Vegan)

If you're craving comfort food but also want to sneak in some veggies and protein, this Easy Carrot Pasta Sauce is for you! Roasted carrots bring a natural sweetness while silken tofu adds a creamy, high-protein twist that’s totally vegan. This simple, affordable family meal will be a crowd-pleaser among even the pickiest of eaters!

Servings people

Prep Time 10

Cook Time 30

Total Time 40

Equipment

cutting board
knife
baking sheet
large pot
high speed blender
spatula

Ingredients

1 lb carrots cut into ½" rounds (no need to peel)
1 large yellow onion peeled & cut into eighths
6 garlic cloves (skin on)*
1.5 tbsp olive oil or avocado oil
1 lb silken tofu
½ cup broth or reserved pasta water + more as needed
1 tbsp nutritional yeast (optional)
½ tsp red pepper flakes (can omit if you don't like spice)
kosher salt & black pepper to taste
12 oz pasta of choice **

Instructions

First, preheat your oven to 400F. Then, add carrots, onion and garlic to baking sheet. Drizzle with olive oil and season with kosher salt & black pepper to taste. Toss to coat, then spread out evenly on the baking sheet.
1 lb carrots, 1 large yellow onion, 6 garlic cloves, 1.5 tbsp olive oil, kosher salt & black pepper
Transfer baking sheet to the oven and roast the veggies for about 25 minutes or until fork tender, flipping/stirring at the halfway point. Allow everything to cool for a few minutes.
Meanwhile, bring a large pot of water to a boil and season heavily with kosher salt. Cook pasta to al-dente according to package directions. Then, drain off excess water and return pasta to the pot.
12 oz pasta of choice
Remove garlic cloves from the skin and transfer them to a high-speed blender along with the roasted carrots, onion, silken tofu, broth (or reserved pasta water), nutritional yeast and red pepper flakes. You may have to do this in two batches, depending on the size of your blender. Blend until smooth, adding more broth or reserved pasta water as needed to achieve your desired consistency. Taste and adjust the amount of salt, pepper & red pepper flakes to taste.
1 lb silken tofu, ½ cup broth or reserved pasta water, 1 tbsp nutritional yeast, ½ tsp red pepper flakes, kosher salt & black pepper
Pour the creamy carrot sauce over the pasta and toss until coated. If it's not warm enough, turn it to medium-low just for a few minutes. Enjoy!

Video

Notes

*NOTE: You may notice in the photos and videos that I show a whole head of garlic, but I much prefer the version with only 6 garlic cloves so that's what the recipe card reflects!

**NOTE: Feel free to substitute a gluten free or high-protein pasta. For high-protein pastas, I like Brami and Banza.

NUTRITION INFO: The nutrition info listed below is per serving, assuming that you use standard wheat pasta and NOT protein pasta.

Calories: 498kcal

Course: Dinner, Main Course

Cuisine: American, Italian

Diet: Dairy Free, Vegan, Vegetarian

Keyword: $10 Meal, carrots, Easy Dinner, Hidden Veggies, High Protein, pasta, Pasta Sauce, Roasted Vegetables, Silken Tofu, Vegan, Vegetarian

Nutrition