Looking for a hearty sauce that’s rich, creamy, packed with plant-based protein, and loved by the whole family? This Creamy Red Lentil Pasta Sauce is the perfect combo of nourishing ingredients and craveable flavor. It’s one of those great recipes that turns simple ingredients like red lentils, vegetable stock, and garlic into a velvety, cozy meal.
Ideal for busy weeknights or when you’re looking for healthy recipes to add to your routine, this lentil-based pasta recipe is a great option even for first-time plant-based cooks. Plus, it’s a fabulous alternative to meat sauce for pasta lovers who want to mix things up!
Fan of lentils? Check out my other great lentil recipes here!
Ingredients & Substitutions
Let’s go over what you’ll need for this delicious creamy sauce—most of which you probably already have in your pantry or can easily grab at local grocery stores.
Base Ingredients
- 1 cup dry red lentils – soft, quick-cooking, and the main ingredient of this healthy lentil recipe
- 2 medium carrots, diced
- 3 cups vegetable stock (or veggie stock)
- ½ cup raw cashews, soaked in hot water
- 2 tbsp olive oil – adds silkiness and depth
Flavor Builders
- 1 tbsp miso paste
- ½ cup nutritional yeast
- 3-4 cloves garlic, minced (or sub garlic powder)
- 2 tbsp lemon juice
- 1 tbsp tomato paste
- ¼ tsp red pepper flakes (optional)
- ½ tsp black pepper
- Salt to taste
Optional Add-Ins
- 2 tbsp sun-dried tomatoes – for tang and umami
- 1 tbsp balsamic vinegar or a splash of red wine (like pinot noir) – adds rich depth
- 1-2 bay leaves (if simmering sauce longer)
Pasta & Toppings
- 500g dry pasta noodles (penne, rigatoni, or whole wheat pasta)
- ¼ cup vegan parmesan cheese
- Fresh parsley or fresh basil for garnish
Substitutions
- Brown lentils or french green lentils: Can be used, but will yield a chunkier texture
- Tomato sauce or marinara sauce: Can replace some stock for a more classic red sauce
- Spaghetti squash: Great low-carb dinner alternative
- Dry herb blends like Italian seasoning for extra flavor
Helpful Tools
- Large pot or large saucepan – to boil pasta and simmer sauce
- High-speed blender – for the creamiest finish
- Measuring cups & spoons
- Sealed containers or freezer bags – for storing leftovers
How to Make This Creamy Red Lentil Pasta Sauce Recipe
This quick lentil sauce comes together in under 30 minutes—perfect for those easy ways to eat well without much fuss.
1. Cook the Lentils and Carrots
- In a large pot over medium heat, bring vegetable stock to a gentle simmer.
- Rinse your dry lentils thoroughly, then add to the pot with diced carrots.
- Simmer uncovered for about 10 minutes, until tender.
2. Boil Your Pasta
- In a separate pot, cook dry pasta according to package directions or pack instructions until al dente.
- Reserve about ½ cup of pasta water, then drain the cooked pasta and set aside.
3. Blend the Sauce
Transfer the lentils and carrots (cooled slightly to room temperature) to a blender with:
- Soaked cashews
- Olive oil
- Tomato paste
- Garlic
- Nutritional yeast
- Miso
- Lemon juice
- Red pepper flakes (optional)
- Salt & black pepper
Blend until completely smooth. Add some pasta water if the sauce needs thinning.
Tip: If your blender isn’t high-powered, soak cashews overnight to avoid a grainy texture.
4. Combine and Finish
- Pour the sauce back into your large saucepan on medium-low heat.
- Stir in your cooked pasta and a splash of pasta water.
- Toss until the pasta is evenly coated and heated through.
Serve with a sprinkle of vegan parmesan cheese, fresh parsley, and a side of garlic bread if you’re feeling fancy.
Tips & Tricks
- Cashews create a velvety texture, but sunflower seeds or white beans can sub if needed
- Add crushed tomatoes or tomato sauce for a more bolognese sauce feel
- Stir in chopped bell pepper or sun-dried tomatoes for extra texture
- This lentil pasta sauce recipe freezes well in airtight containers or freezer bags
- Garnish with fresh herbs for a bright, fresh finish
Why You’ll Love This Creamy Red Lentil Pasta Sauce Recipe
- A great way to add plant-based protein to your meals
- Ideal for pasta lovers looking for healthy recipes
- Easy to batch cook and freeze
- Can be made gluten-free or nut-free with a few simple tweaks
- Loved by the whole family—even picky eaters!
Health Benefits of Creamy Red Lentil Pasta Sauce
- Red lentils are high in fiber, folate, and B vitamins
- Cashews offer healthy fats and minerals
- Olive oil supports heart health
- No cholesterol, making it a lighter option than traditional spaghetti sauce or meat sauce
- Keeps you full and fueled for hours
Frequently Asked Questions
Yes! Store in a freezer bag or airtight container for up to 3 months. Defrost in the fridge and reheat gently.
You can use brown lentils or French green lentils, but the sauce will be chunkier and take longer to cook.
Yes! Swap in tomato sauce, marinara sauce, or crushed tomatoes for a more vibrant red sauce.
Absolutely. Make a full recipe, portion into sealed containers, and enjoy all week. Reheat with a splash of stock or water.
With a few spices like turmeric, cumin, and ginger—yes! Swap pasta for rice and adjust consistency for a cozy red lentil curry.
Creamy Lentil Pasta Sauce – High Protein Recipe
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
Pasta
- 500g pasta noodles of choice
- ¼ cup grated parmesan cheese for topping vegan
Instructions
- 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.
- 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)
- 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
Whether you’re feeding a crowd or just want a cozy bowl of pasta, this Creamy Red Lentil Pasta Sauce checks every box. It’s hearty, flavorful, and full of health benefits—a total win for pasta lovers looking for something new. Bookmark the recipe card, give it a try, and don’t forget to leave your star rating if you love it!
