Food blogger shares creamy red sauce pasta recipe without cream, cheese or butter, and with 33g protein

A creamy plate of red sauce pasta is one of the most popular comfort foods around the globe. However, it is not something that the fitness enthusiasts among us can freely indulge in, because of the usually high calorie content.

Kirti’s pasta recipe is rich in protein but low in calories. (Unsplash)

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Taking to Instagram on March 15, food blogger Kirti, who goes by the social media handle thevegetarianladki, shared a solution to the problem in the form of her own recipe for the dish. It does not require cream, cheese or butter, and is apparently loaded with 33 grams of protein with only 475 calories.

The quantities of ingredients listed below are sufficient for two servings. The complete step-by-step recipe is presented as follows.

Ingredients for creamy red sauce pasta:

• 1 packet tempeh (30g protein total)
• 100g low-fat paneer
• Whole wheat noodles / spaghetti (about 100g dry)
• 1 onion, chopped
• 1 to 2 tomatoes
• ½ red bell pepper
• Mushrooms, sliced
• 3 to 4 garlic cloves
• Fresh basil leaves
• Salt to taste
• Oregano / Italian seasoning
• ½ tsp oil

Method of preparation:

1. Air fry the tempeh pieces until crispy and keep aside.
2. In a pan, sauté the onion, tomatoes, and red bell pepper with a little water until soft. Blend this with 100g low-fat paneer to make a creamy sauce.
3. In the same pan, heat ½ tsp oil and sauté garlic and mushrooms.
4. Add the paneer-vegetable sauce, basil leaves, salt, and oregano. Let it simmer for a few minutes.
5. Add boiled whole wheat noodles and mix well.
6. Serve hot and top with crispy tempeh.

What is tempeh?

Tempeh is an excellent plant-based protein source that is typically made of fermented soybeans. Following fermentation, the beans are pressed into a compact cake, giving a dry, firm but chewy texture and a slightly nutty taste.

According to Healthline, tempeh has a rich nutritional profile. There are only 195 calories in 100g of cooked tempeh, along with:

• Protein: 20 grams
• Carbs: 8 grams
• Total fat: 11 grams
• Sodium: 14 milligrams (mg)
• Iron: 11% of the daily value (DV)
• Calcium: 7% of the DV
• Riboflavin: 27% of the DV
• Niacin: 13% of the DV
• Magnesium: 18% of the DV
• Phosphorus: 20% of the DV
• Manganese: 56% of the DV
• Potassium: 8.5% of the DV

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.