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A wholesome, plant-based marinara sauce made from scratch with fresh tomatoes, red lentils, and vibrant vegetables. Served over whole wheat pasta, this high-fiber meal is a satisfying and healthy weeknight dinner.
Cook the pasta
Prepare the fresh tomato base
Sauté aromatics and vegetables
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A wholesome, plant-based marinara sauce made from scratch with fresh tomatoes, red lentils, and vibrant vegetables. Served over whole wheat pasta, this high-fiber meal is a satisfying and healthy weeknight dinner.
This italian_american recipe takes 55 minutes to prepare and yields 4 servings. At 376.81 calories per serving with 17.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the lentil marinara sauce
Combine and serve
Use your favorite gluten-free pasta, such as one made from brown rice, quinoa, or chickpeas. Cook according to package directions.
Increase the red lentils to 3/4 cup for an extra protein boost. You may need to add a little more water to the sauce.
Increase the red pepper flakes to 1/2 teaspoon or add a finely chopped fresh chili along with the garlic for more heat.
For picky eaters, you can blend the sauce until smooth before adding the pasta. This hides the texture of the vegetables and lentils.
The combination of whole wheat pasta, red lentils, and vegetables provides a significant amount of fiber, which supports digestive health and helps maintain stable blood sugar levels.
Red lentils are a great source of protein, essential for muscle repair and growth, making this a satisfying meal for vegetarians and vegans.
Fresh tomatoes, bell peppers, and zucchini are loaded with vitamins like C and A, and antioxidants like lycopene, which help protect the body from cellular damage.
This dish is low in saturated fat and cholesterol. The fiber from lentils and whole grains can help lower cholesterol levels, contributing to better cardiovascular health.
Yes, it's a very healthy dish. It's packed with fiber from whole wheat pasta, lentils, and vegetables, and provides plant-based protein. Using fresh tomatoes and minimal oil makes it low in fat and sodium.
A one-cup serving of this Vegetable Lentil Marinara Pasta contains approximately 350-400 calories, making it a balanced and satisfying meal.
Red lentils are best because they cook quickly and break down to thicken the sauce. Brown or green lentils will work, but they hold their shape more and will require a longer cooking time.
Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will meld and it often tastes even better the next day.