Last Updated: October 2, 2025
4 min read
This Red Sauce Pasta recipe is a wholesome meal, packed with complex carbohydrates for a steady release of energy⚡, fresh veggies for micronutrients, and a flavourful tomato base rich in antioxidants. It is the perfect fuel to keep you going through training🏃♂️ or recovery.
Unlike packaged sauces loaded with preservatives, this homemade version gives you full control over what goes into your pasta. Fresh garlic, herbs, onions, capsicum, and tomatoes come together to create a delectable sauce.
Best of all, it is simple to prepare and pairs beautifully with a slice of toasted bread for that extra crunch. Whether you need a pre-workout boost or a comforting post-training🏋️ meal, this red sauce pasta is a winning addition to your recipe collection.
nutritional benefits
- High in complex carbohydrates⚡
- Good source of fiber
- Contains protein💪, vitamins, and minerals
- Rich in antioxidants
when to eat red sauce pasta?
- Lunch
- Dinner
sustainable bites
You can use leftover pasta water for making soups or vegetables for thickening and flavouring. Adjust the salt in recipes accordingly, as the water is already salty.
how to make red sauce pasta?
Red Sauce Pasta
Ingredients
Method
- Bring the water to a boil.
- Add salt and pasta to the water. Cook until al dente (soft yet firm to bite).
- Drain and set aside, reserving ½ cup of water to use later for the recipe.
- Place the tomatoes in the grinder jar.
- Blend until you get a puree without chunks.
- Take out in a bowl and keep aside for making the sauce.
- You will get around 1 cup of tomato puree.
- Heat oil in a saucepan. Add garlic and saute on a medium flame until fragrant.
- Add onions and saute for a minute.
- Toss in capsicum and cook until onions and capsicum turn soft.
- Stir in the tomato puree. Cook until the sauce thickens and the oil separates.
- Add red chilli powder, salt, oregano seasoning, and sugar. Mix well and cook until the sugar melts.
- Mix in tomato ketchup and cook for a minute.
- Taste the sauce and adjust the seasoning accordingly.
- Add the boiled pasta and 2-3 tbsp of reserved pasta water to the prepared sauce. Toss gently.
- Cook for 2-3 minutes, ensuring the pasta is evenly coated with sauce.
- Serve hot with toasted bread.
Notes
- Always cook pasta al dente; overcooked pasta turns mushy when cooked with sauce.
- You can blanch the tomatoes before making puree.
- Mix in crumbled paneer or tofu along with the pasta to boost the protein content of the recipe.
- Add any vegetable of your choice, like mushrooms, broccoli, and corn, to make it more colourful and nutritious.
- Add the vegetables while adding capsicum to the sauce. Ensure the vegetables are soft before adding pasta.
- Adjust the sugar in the sauce depending on the sourness of the tomatoes.
nutrition per serving
| Nutrients | Amount |
|---|---|
| Energy | 274 Kcal |
| Carbohydrates | 41.0 g |
| Protein | 6.8 g |
| Fats | 8.7 g |
love this recipe? share your experience!
Now it’s your turn! Try this energizing red sauce pasta at home and see how it fuels your workouts and recovery.
Don’t forget to share your experience in the comments below👇. Whether you customized it with extra protein, added more veggies, or enjoyed it as is, I’d love to hear how it turned out for you!
Stay fuelled and stay strong💪!
