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Vegetable Lentil Marinara Pasta Recipe | CraftMyMeals | CraftMyMeals

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Recipes
Vegetable Lentil Marinara Pasta

italian_americaneasyvegan

vegetarian

dairy-free

nut-free

soy-free

Vegetable Lentil Marinara Pasta

Popularity

3.0

Taste Score:8/10

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.

Prep20m

Cook35m

Servings4

Serving:1 cup

377 cal

Ingredients

For 4 servings

225 g whole wheat pasta (Penne or rotini work well)
7 pcs tomato (medium, ripe)
1 tbsp olive oil
1 pcs onion (medium, finely chopped)
3 pcs garlic (cloves, minced)
1 pcs bell pepper (medium, any color, diced)
1 pcs zucchini (medium, diced)
0.5 cup red lentils (rinsed)
1 cup water (for the sauce)
1 tsp dried oregano
1 tsp dried basil
0.25 tsp red pepper flakes (optional, for a little heat)
0.5 tsp salt (for the sauce)
0.25 tsp black pepper (freshly ground)
2 tbsp fresh basil (chopped, for garnish)

Nutrition per Serving

377

Calories

17g

Protein

71g

Carbs

Instructions

1
Cook the pasta
- Bring a large pot of water to a rolling boil. Add 1 tbsp of salt.
- Add the whole wheat pasta and cook according to package directions until al dente, usually 8-10 minutes.
- Before draining, reserve about 1/2 cup of the pasta water. Drain the pasta and set aside.
2
Prepare the fresh tomato base
- While the pasta cooks, bring a small pot of water to a boil. Score a small 'X' on the bottom of each tomato.
- Blanch the tomatoes in boiling water for 30-60 seconds, until the skins start to peel back.
- Remove with a slotted spoon and place in a bowl of ice water to cool. Peel the skins off.
- Roughly chop the peeled tomatoes and blend them into a coarse puree. Set aside.
3
Sauté aromatics and vegetables
- Heat olive oil in a large pot or Dutch oven over medium heat.

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45 min

389cal

31gprotein

About This Vegetable Lentil Marinara Pasta Recipe

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.

Fat

Fiber12g

Sodium310mg

Potassium1043mg

Phosphorus364mg

Know more about our calculations

Add the chopped onion and cook until softened, about 4-5 minutes.

Add the minced garlic and cook for another minute until fragrant.

Stir in the diced bell pepper and zucchini. Cook for 5-7 minutes, until they begin to soften.

Simmer the lentil marinara sauce

Add the rinsed red lentils, fresh tomato puree, 1 cup of water, dried oregano, dried basil, and red pepper flakes (if using) to the pot.
Stir everything together and bring the sauce to a simmer.
Reduce the heat to low, cover, and let it simmer for 15-20 minutes, stirring occasionally, until the lentils are tender and the sauce has thickened.
Season the sauce with 0.5 tsp salt and black pepper.

Combine and serve

Add the cooked pasta to the pot with the lentil marinara sauce.
Toss well to coat all the pasta. If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency.
Serve hot, garnished with fresh basil.

Pro Tips

1Don't overcook the pasta. Cooking it al dente prevents it from becoming mushy when tossed in the hot sauce.
2Rinse the red lentils thoroughly before cooking to remove any dust or debris.
3For a richer flavor, you can add a bay leaf to the sauce while it simmers. Just remember to remove it before serving.
4This sauce freezes beautifully. Make a double batch and freeze half for a quick future meal.
5Let the sauce simmer long enough for the flavors to meld and the lentils to become completely soft.

Recipe Variations

gluten free

Gluten free

Use your favorite gluten-free pasta, such as one made from brown rice, quinoa, or chickpeas. Cook according to package directions.

high protein

High protein

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.

spicy

Spicy

Increase the red pepper flakes to 1/2 teaspoon or add a finely chopped fresh chili along with the garlic for more heat.

kid friendly

Kid friendly

For picky eaters, you can blend the sauce until smooth before adding the pasta. This hides the texture of the vegetables and lentils.

Health Benefits

🌾

High in Dietary Fiber

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.

💪

Excellent Source of Plant-Based Protein

Red lentils are a great source of protein, essential for muscle repair and growth, making this a satisfying meal for vegetarians and vegans.

✨

Rich in Vitamins and Antioxidants

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.

❤️

Supports Heart Health

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.

Frequently Asked Questions

Is Vegetable Lentil Marinara Pasta healthy?

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.

How many calories are in this pasta dish?

A one-cup serving of this Vegetable Lentil Marinara Pasta contains approximately 350-400 calories, making it a balanced and satisfying meal.

Can I use other types of lentils?

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.

How long can I store the leftovers?

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.