Table of contents
About this recipe
These pea protein chunks happened to be on sale, so I picked up a bag to see how they’d compare to my usual soy chunks. I still love soy, but I enjoy rotating my protein sources whenever I can. Since I wanted dinner ready fast, I paired them with mung bean noodles, which soften in boiling water in just a few minutes. That meant I could soak both ingredients at the same time and save even more time. For the vegetables, I chose onion, zucchini, and snow peas because they cook quickly while staying slightly crisp and fresh. I also added chickpeas for extra fiber, protein, and texture. Leftover passata in the fridge inspired the rich tomato sauce, and I love how the dish turns out slightly tangy and sour from the tomatoes and lemon juice. Finishing it with vegan crème fraîche made everything creamy without much extra effort. It’s the kind of no-fuss weeknight meal that’s comforting, filling, slightly sour in the best way, and comes together in under 20 minutes.
IBS & Low-FODMAP Tips:
- Replace the onion with the green tops of spring onions or garlic-infused olive oil.
- Use canned chickpeas and limit to about 42g (¼ cup) per serving for a lower-FODMAP option.
- Pea protein chunks may not suit everyone with IBS—firm tofu or tempeh are often gentler alternatives.
- Start with less smoked paprika if spicy foods tend to aggravate your digestion.
- Rice noodles or gluten-free noodles can replace mung bean noodles if preferred.
- Everyone with IBS is different—adjust ingredients according to your personal tolerance.
Why This Recipe Is Healthy
This recipe combines several nutritious plant-based ingredients into one balanced meal. Using both pea protein chunks and chickpeas provides a complete, satisfying source of protein while also boosting the fiber content, helping keep you full for longer.
Mung bean noodles cook quickly and create a light base that absorbs all the flavor of the creamy tomato sauce. Zucchini and snow peas add vitamins, minerals, and extra fiber while maintaining a pleasant bite, so the dish feels fresh rather than heavy.
Instead of relying on large amounts of cream, a small spoonful of vegan crème fraîche adds richness without overpowering the tomatoes. The result is a balanced meal that’s high in plant protein, naturally high in fiber, packed with vegetables, and easy to adapt using whichever plant protein you have available.
Whether you choose pea protein chunks, soy chunks, tofu, tempeh, or seitan, this recipe is a simple way to include more protein and vegetables in your everyday meals.
Ingredient Notes & Substitutes
Pea protein chunks – A high-protein plant-based meat alternative. Can be replaced with soy chunks, seitan, firm tofu, or tempeh.
Mung bean noodles – Naturally gluten-free noodles with a light texture that absorb the sauce beautifully. Quick to prep!
White onion – Adds sweetness and depth. For a Low-FODMAP version, replace with the green tops of spring onions or garlic-infused oil.
Zucchini – Adds moisture, vitamins, and a mild flavor that blends perfectly into the sauce.
Snow peas – Bring freshness, crunch, fiber, and a pop of color.
Cooked chickpeas – Add protein, fiber, and creaminess. White beans or edamame work as well.
Passata – Smooth tomato purée that forms the base of the rich, tangy sauce.
Fresh lemon juice – Brightens the sauce and enhances the fresh tomato flavor.
Tomato paste – Optional, but intensifies the tomato flavor and adds extra richness.
Vegan crème fraîche / coconut cream / yogurt / or vegan cream – Makes the sauce silky and creamy while balancing the acidity of the tomatoes.
Paprika – Adds gentle sweetness and warmth.
Smoked paprika – Gives the dish a subtle smoky depth.
Ground cumin – Adds earthy warmth that complements the tomato sauce.
Turmeric – Adds vibrant color and beneficial antioxidants.
Step-by-step short instructions
Recipe card with notes
One-Pot High-Protein Creamy Tomato Noodles
Equipment
- Large skillet or sauté pan
- Medium bowl
Ingredients
- 100 g pea protein chunks (or soy chunks, seitan, tofu, or tempeh)
- 100 g mung bean noodles
- ½ white onion
- ½-1 zucchini
- 50 g snow peas
- 250-300 g cooked chickpeas (drained and rinsed)
- 1–1½ cups passata (or other tomato sauce of choice)
- 1 tbsp fresh lemon juice
- 1 tbsp tomato paste (optional)
- ¼ cup vegan crème fraîche (or coconut cream, yogurt, or vegan cream)
- 1 tsp paprika
- 1 tsp smoked paprika
- ½ tsp ground cumin
- ½ tsp turmeric
- 1 tsp salt
- Black pepper to taste
- ½-1 tbsp olive oil
- Black and white sesame seeds (for garnish)
- Thinly sliced snow peas (for garnish)
Instructions
- Soak the noodles and protein – If using dried protein chunks and quick-cooking mung bean noodles, place them together in a bowl and cover with boiling water until the noodles soften. This saves time but means the protein won't brown later. If you'd prefer crispy protein, soak it separately, squeeze out as much liquid as possible, and cook it with the vegetables.
- Prepare the vegetables – Slice the onion into thin strips. Cut the zucchini in half lengthwise, then slice into medium-thin half moons. Slice the snow peas into strips or segments.
- Cook the onion – Heat the olive oil in a large skillet over medium heat. Add the onion and cook for about 5 minutes, stirring occasionally, until softened and lightly golden.
- Add protein and zucchini – If you soaked the protein separately, or used tofu or tempeh, add it now and cook for another 3–4 minutes until lightly browned. Stir in the zucchini and cook for about 1 minute. Sprinkle over a little salt to help it soften more quickly.
- Season everything – Add the chickpeas and cook for another minute. Sprinkle over the paprika, smoked paprika, cumin, turmeric, salt, and black pepper. Stir thoroughly so every ingredient becomes evenly coated with the spices.
- Build the sauce – Pour in the passata, add the tomato paste if using, followed by the lemon juice and snow peas. Stir until everything is evenly combined. Add a splash of water if you'd like a slightly thinner sauce.
- Finish the noodles – Add the drained noodles and the soaked + drained protein if it wasn't cooked earlier. Toss everything gently until the noodles absorb some of the sauce and are evenly coated.
- Make it creamy and serve – Stir through the crème fraîche / coconut cream / yogurt, or vegan cream until the sauce becomes silky and creamy. Taste and adjust the seasoning if needed. Garnish with black and white sesame seeds and extra snow pea strips before serving.
Video
Notes
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Up to 5 if using wheat noodles or if preparing noodles / rice / quinoa separately.
- Reheat gently in a pan with a splash of water or passata to loosen the sauce. The microwave also works well.
- For a Low-FODMAP version, omit the onion, use spring onion greens instead, reduce the chickpeas to a tolerated portion, and choose firm tofu instead of pea or soy chunks if needed.
- This recipe is naturally nut-free.
- Gluten-free: Use gluten-free protein options (tofu, tempeh, pea protein) and certified gluten-free noodles if needed.
- Great served with a crisp green salad, steamed broccoli, roasted vegetables, or crusty gluten-free bread.
- White beans, edamame or butter beans can easily replace the chickpeas.
- Replace the tomato paste with gochujang for a spicy Korean-inspired version.
