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High-Protein Tofu Chickpea Tomato Sauce with Pasta (Vegan + Budget-Friendly)

Written by on in Vegan Dinner ideas, Home cooking, Meal Prep

Looking for a high-protein vegan dinner that’s perfect for meal prep and easy on the budget?

This Tofu Chickpea Tomato Sauce with Pasta checks all the boxes! Packed with plant-based protein, it’s a simple, flavorful dish that can be made in under 30 minutes. Ideal for busy weeknights or prepping multiple meals in advance.

This dish combines hearty tofu and chickpeas with a rich, tangy tomato sauce and a splash of red wine for depth of flavor. It’s seasoned with garlic, onions, sambal oelek for a spicy kick, and herbs like basil or oregano.

You can easily customize it with your favorite spices, making it a versatile meal that fits your taste and dietary needs.

Whether you’re cooking for the week or want a cozy dinner that’s satisfying and nutritious, this recipe is budget-friendly and loaded with plant-based protein, keeping you full and energized. Pair it with your favorite pasta, and you’ve got a complete, delicious vegan meal!

Tofu Chickpea Tomato Sauce with Pasta Recipe
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Tofu Chickpea Tomato Sauce with Pasta Recipe

Recipe by Em
Servings

4

servings
Prep time

5

minutes
Cooking time

40

minutes

Ingredients

  • 250g Tofu

  • 500g Chickpeas

  • Tomato sauce (800ml canned crushed tomatoes)

  • Garlic (2 cloves)

  • 1 yellow Onion

  • Sambal oelek to taste (or other chili sauce)

  • Herbs (basil, oregano, or thyme)

  • Cheap red wine

  • Pasta of your choice

Directions

  • Press the tofu to remove excess moisture, then crumble or cube it.
  • Sauté garlic and onions in a large pan until softened and fragrant.
  • Add sambal oelek, I use abot a tablespoon
  • Add a good splash of red wine to the pan and cook for 2-3 minutes to let the wine reduce slightly.
  • Stir in the tofu.
  • Cover the pan with a lid and let the tofu simmer for 5-7 minutes.
  • Pour in the tomato sauce,
  • Herbs, stir well, and cover again. Let it simmer for another 10 minutes.
  • Add the chickpeas and cook for an additional 5 minutes until heated through.
  • Toss the sauce with your favorite pasta and serve.

Notes

  • You can do the same basic recipe without tofu for a lower budget version

Feel free to adjust the spices to your liking, whether you prefer more heat or extra herbs for an aromatic touch. This sauce also freezes well, making it a great option for making ahead and enjoying later.

We hope this recipe becomes one of your go-to vegan meals, providing a simple, wholesome dish that can be enjoyed again and again.

If you make the sauce for mealprep, by storing the pasta separete, you can also make our famous crispy potato wedges to have som variety over the week!

Don’t forget to share your creations and tag us at @spark_of_soy so we can see your delicious results! Happy cooking! 🌱🍝

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