If you’re searching for a meal prep recipe that’s creamy, filling, and packed with plant-based protein—this Creamy Lentil Pasta Sauce & Peas is calling your name. It’s the kind of comfort food that’s wholesome and nourishing but doesn’t skimp on flavor or texture.
Whether you’re looking for a quick weekday dinner, a satisfying vegan lunch, or a way to get more lentils into your diet without feeling like you’re eating “health food”—this is it. It’s rich from cashews, savory from miso and nutritional yeast, and naturally sweet from carrots. Plus, peas add that little pop of color and freshness.
Let’s dig into how to make it!
You can also view my full collection of plant based meal prep recipes here.
Ingredients & Substitutions
For the Creamy Lentil Sauce
- 1 cup dry red lentils – quick-cooking and protein-packed
- 2 medium carrots, diced – adds natural sweetness
- 3 cups vegetable broth – for flavor and simmering
- 1 tbsp miso paste – adds umami depth
- ½ cup nutritional yeast – cheesy, savory, and B12-rich
- ½ cup raw cashews, soaked – creamy base
- 3–4 garlic cloves, minced – bold, aromatic flavor
- 2 tbsp lemon juice – balances the richness
- Salt & pepper to taste
💡 Substitutes:
- No miso? Use a splash of tamari or soy sauce.
- No cashews? Try sunflower seeds or silken tofu for nut-free.
- Swap red lentils with yellow split peas for a thicker texture.
For the Pasta and Peas
- 500g pasta noodles of choice – penne, rotini, or gluten-free
- 1½ cups frozen peas – quick and easy veggie add-in
- ¼ cup vegan parmesan (optional) – for topping
💡 Pro Tip: Choose whole wheat or lentil-based pasta for extra fiber and protein.
Helpful Tools
High-Powered Blender
This is key for a velvety-smooth sauce. If you only have a standard blender, soak your cashews overnight.
Large Pot
You’ll need one pot to boil lentils and carrots and another for your pasta.
Fine Strainer & Ladle
For draining and saving pasta water—don’t skip this step!
How to Make This Creamy Lentil Pasta Sauce & Peas Meal Prep Recipe
Step 1 – Cook Lentils and Carrots
- Rinse lentils thoroughly.
- In a large pot, bring vegetable broth to a boil.
- Add lentils and diced carrots.
- Simmer for about 10 minutes, until lentils are soft.
Step 2 – Cook Pasta and Peas
- In a separate pot, cook pasta according to package directions.
- Save ½ cup of pasta water before draining.
- Simultaneously, cook peas as per instructions.
Step 3 – Blend the Sauce
- To a high-powered blender, add:
- Cooked lentils and carrots
- Soaked & drained cashews
- Miso, nutritional yeast, garlic, and lemon juice
- Blend until smooth and creamy.
💡 Tip: Add a splash of broth or pasta water if your sauce is too thick.
Step 4 – Combine Everything
- Return drained pasta to the pot.
- Pour in the sauce and a splash of pasta water.
- Stir over low heat for 1–2 minutes until evenly coated and creamy.
- Season with salt, pepper, and top with vegan parmesan if desired.
Tips & Tricks
Getting the Creamiest Sauce
- Use a high-speed blender
- Don’t skip soaking cashews
- Blend in batches if needed
Saving Pasta Water
It’s liquid gold! Adds starchiness to help emulsify and thicken the sauce.
Storage and Reheating Tips
- Fridge: Store in airtight containers up to 4 days
- Freezer: Freeze sauce separately for up to 2 months
- Reheat: Add a splash of water when microwaving to loosen the sauce
Why You’ll Love This Creamy Lentil Pasta Recipe
High Protein & Dairy-Free
Red lentils and cashews make this dish super satisfying and nourishing without any animal products.
Freezer-Friendly & Budget-Friendly
Ingredients like lentils, peas, and pasta are pantry staples. Make a big batch and freeze for future lazy dinners.
Kid-Approved and Customizable
Sneak in more veggies like spinach or zucchini. Even picky eaters won’t notice!
Benefits of Creamy Lentil Pasta Sauce & Peas
Heart-Healthy Ingredients
Lentils and cashews are known to support heart health with fiber and good fats.
Immune-Boosting Veggies
Carrots and garlic provide antioxidants and immune support.
Gut-Friendly Fiber
With lentils, peas, and pasta—this meal is packed with fiber for digestion.
Frequently Asked Questions
Yes! Freeze the sauce in airtight containers for up to 2 months. Just thaw and stir before using.
Short shapes like penne, rotini, or rigatoni hold the creamy sauce really well.
It can be! Just use certified gluten-free pasta.
Try soaked sunflower seeds or silken tofu for a nut-free version.
Store in an airtight container for up to 4 days. Reheat with a splash of water or plant milk.
Creamy Lentil Pasta Sauce & Peas Meal Prep
Ingredients
Creamy Lentil Pasta Sauce
- 1 cup dry red lentils
- 2 medium carrots, diced
- 3 cups veg broth
- 1 tbsp miso paste
- ½ cup nutritional yeast
- ½ cup raw cashews pre-soaked in boiling water for 20 mins
- 3-4 cloves minced garlic
- 2 tbsp lemon juice
- salt & pepper to taste
Veggies
- 1 ½ cups frozen peas
Pasta
- 500g pasta noodles of choice
- ¼ cup grated parmesan cheese for topping vegan – optional
Instructions
Prep
- Wash the lentils thoroughly, and slice up the carrot.
- In a large pot on medium heat, bring the vegetable broth to a boil. Add in the lentils and carrots and simmer for around 10 mins.
- Meanwhile, cook your pasta noodles according to the package instructions. Save a little pasta reserve water for later.
- In a separate small pot, cook the peas according to package instructions.
Blend
- Now, add the lentils and carrots into a high-powered blender with the soaked and drained cashews, miso, nutritional yeast, garlic and lemon juice. Blend until smooth and creamy.
- (Note: a high powered blender works best here to get a creamy texture. If you're blender is not high-powered you may have to soak the cashews overnight to avoid getting a grainy texture)
Finishing Touches
- Drain the noodles, and add them back into a pot with the sauce, and a little pasta reserve water. Cook for 1 min on low or until well combined.
- Season with salt and pepper. Serve with a little fresh grated parm on top and some fresh herbs if desired. Enjoy!
Notes
Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.
Nutrition
Conclusion
This Creamy Lentil Pasta Sauce & Peas recipe is proof that plant-based meal prep doesn’t have to be boring or bland. With protein-rich lentils, creamy cashews, sweet carrots, and a cheesy, umami-rich finish, this dish checks all the boxes: comforting, nutritious, and incredibly satisfying.
Whether you’re batch-cooking for the week or just want a quick dinner that feels indulgent but fuels you right, this one’s a keeper. Don’t forget to top it with a sprinkle of vegan parmesan and some fresh herbs to make it pop.
Make it once, and we’re pretty sure it’s going to become a go-to in your vegan meal prep rotation. Happy cooking!
