Veggie-Powered Pasta Sauce with Lentils: a Delicious Meatless Meal

This veggie-powered pasta sauce with lentils is a healthy and easy recipe that is full of plant protein & fiber

Vegetarian Pasta Sauce with lentils Recipe

 

Spaghetti and meat sauce has been a favorite in my house since my girls were old enough to eat solid food. Over the years, we’ve all embraced more plant-centric meals. This creation of pasta sauce with lentils brings favorite flavors together for a delicious spaghetti dinner without the meat. It’s loaded with health-boosting veggies and, of course, lentils. Though it’s a bit more labor intensive to cut the vegetables and cook the lentils, the result is worth it – for the taste, your health and the health of our planet. Feel free to make this recipe your own by swapping any of the vegetables or simply adding another favorite.

Lentils and veggies and pasta, oh my! Delicious plant-based comfort food.Click To Tweet

healthy pasta sauce with lentils recipe

Veggie-Powered Pasta Sauce with Lentils

Don't let the long ingredient list deter you. This recipe is worth a little extra time and effort. For something fun and interesting, scoop the leftovers into hollowed out bell peppers or tomatoes. Then bake.
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Servings: 6 1-cup servings
Calories: 220kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND, CHWC

Ingredients

  • 3/4 cup green lentils
  • 3 cups water
  • 1 tablespoon extra virgin olive oil
  • 1 large yellow onion, chopped
  • 8 ounces baby bella (or favorite) mushroom, sliced thickly
  • 1 large zucchini, sliced into quarters lengthwise and then chopped
  • 3 tablespoons tomato paste
  • 1 tablespoon Italian seasonings
  • 1/2 teaspoon coarse black pepper
  • 4 garlic cloves, crushed
  • 1 (15-ounce) can tomato sauce
  • 1 (14.5-ounce) can no salt added petite diced tomatoes
  • 4 fluid ounces dry red wine
  • 1 tablespoon balsamic vinegar
  • 1 (6-ounce) bag baby spinach
  • Parmesan cheese, grated, optional (I use about 1 tablespoon per serving)
  • Fresh herbs or cherry tomatoes for garnish, optional

Instructions

  • Prepare the lentils in water, according to package directions. Set aside.
  • In a large saucepan or skillet, heat the olive oil over medium heat. Sauté the onion until soft, about 5 minutes. Add the mushrooms and zucchini and cook another 3 to 4 minutes.
  • Add the tomato paste, Italian seasonings, black pepper and garlic. Mix well.
  • Add the tomato sauce, tomatoes, red wine and balsamic vinegar. Stir. Increase the heat to bring the contents of the pan to a boil. Add the reserved lentils and spinach. Mix well.
  • Reduce the heat to simmer. Cover and simmer 20 to 30 minutes.
  • Serve over whole wheat spaghetti or spiralized zucchini. Garnish with Parmesan cheese, fresh tomatoes and/or fresh herbs.

Nutrition

Serving: 1cup | Calories: 220kcal | Carbohydrates: 30g | Protein: 11g | Fat: 5g | Saturated Fat: 1.5g | Trans Fat: 0g | Cholesterol: 6mg | Sodium: 660mg | Fiber: 8g

Please share your favorite healthful take on traditional spaghetti and meat sauce.

 

 

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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2 Comments

  1. Carole on July 31, 2018 at 12:30 pm

    Love your info to the point and easy to understand Thank You

    • Jill Weisenberger on July 31, 2018 at 12:34 pm

      Thank you for saying so. Hope you enjoy this recipe and others too.

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I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

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