A weeknight tomato sauce built on soymilk instead of cream, lighter and quick. The protein-rich base carries garlic and tomato with no dairy needed, and comes together while the pasta cooks.

Serves 2. 20 minutes, 15 at the stove.

About 640 calories a serving, 20 g protein, 97 g carbohydrate, 19 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Bring a large pot of salted water to a boil and add 8 ounces of pasta, stirring to keep it from sticking, and cook until tender. Meanwhile, slice 4 cloves of garlic thin.10 min
2. Heat 2 tablespoons of oil in a wide skillet over medium heat and add the garlic, stirring until fragrant, about one minute. Pour in the canned tomatoes with their juice and bring to a simmer, then let it bubble gently while the pasta finishes.5 min
3. Pour 1 cup of soymilk into the sauce and stir well to combine, keeping the heat medium so it does not boil. Taste and season with salt and pepper.3 min
4. Drain the pasta and add it to the sauce, tossing to coat every strand, then divide between two bowls and serve at once.

Note Swap canned crushed tomatoes for tomato paste thinned with water if that is what you have. Leftovers keep in the fridge for three days and can be reheated gently on the stoil or in the microwave. Serve with crusty bread to soak up the sauce or finish with fresh basil if you have it.