Healthy & Special Diets > High-Protein Recipes > High-Protein Dinners > Pasta with Lentil or Meat Sauce

Hearty Lentil Pasta: A Protein-Packed Delight

Enjoy a delicious and nutritious lentil pasta dish, packed with protein and fiber. This recipe is perfect for a healthy and satisfying dinner, offering a plant-based alternative to traditional meat sauces.

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 1 cup Brown or Green Lentils
  • 12 oz Whole Wheat Pasta
  • 2 tablespoons Olive Oil
  • 1 medium, chopped Onion
  • 2 medium, chopped Carrots
  • 2 stalks, chopped Celery
  • 2 cloves, minced Garlic
  • 28 oz can Crushed Tomatoes
  • 1 cup Vegetable Broth
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Basil
  • To taste Salt
  • To taste Black Pepper
  • 2 tablespoons, chopped (for garnish) Fresh Parsley

Step 1: Prepare the Lentils

Rinse the lentils thoroughly under cold water. Set aside.

Step 2: Sauté the Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Add the garlic and cook for another minute until fragrant.

Step 3: Simmer the Lentil Sauce

Add the crushed tomatoes, vegetable broth, lentils, oregano, basil, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer, covered, for 30-40 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.

Step 4: Cook the Pasta

While the lentil sauce is simmering, cook the pasta according to package directions. Drain well.

Step 5: Combine and Serve

Add the cooked pasta to the lentil sauce and toss to combine. Serve immediately, garnished with fresh parsley.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 150 kcal
  • Protein: 8-10g
  • Carbohydrates: 25-30g
  • Fiber: 5-7g
  • Fat: 2-3g
These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • Lentils are a great source of plant-based protein and fiber. They help keep you full and satisfied.
  • Whole wheat pasta adds extra fiber. Consider using gluten-free pasta if needed.
  • Control sodium intake. Use low-sodium vegetable broth and adjust salt to taste.
  • Add vegetables for extra nutrients. Feel free to add other vegetables like zucchini, bell peppers, or spinach to the sauce.

← Hearty High-Protein Lentil Soup High-Protein Black Bean & Egg Breakfast Burrito →

FAQ

  • Can I use red lentils for this recipe?

    While you can use red lentils, they tend to cook down more and create a smoother sauce. Brown or green lentils hold their shape better, providing a heartier texture.
  • Can I freeze leftover lentil pasta?

    Yes, lentil pasta freezes well. Store in an airtight container for up to 3 months. Reheat on the stovetop or in the microwave.