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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.
5 from 1 vote
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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