Whole Wheat Pasta with Marinara and Roasted Peppers
A hearty and wholesome vegan pasta dish featuring whole wheat penne tossed in a rich, homemade lentil marinara sauce. Sweet roasted bell peppers, zucchini, and onions add a wonderful depth of flavor and texture.
For 4 servings
Roast the vegetables
- Preheat your oven to 400°F (200°C).
- On a large baking sheet, toss the sliced bell peppers, zucchini, and onion with 1 tbsp of olive oil, 1/4 tsp salt, and 1/4 tsp black pepper.
- Spread the vegetables in a single layer.
- Roast for 20-25 minutes, until tender and slightly caramelized at the edges.
Cook the lentils and pasta
- While the vegetables roast, bring 1.5 cups of water to a boil in a small pot. Add the rinsed lentils, reduce heat, and simmer for 20-25 minutes until tender. Drain any excess water.
- In a separate large pot, bring water and 1 tbsp of salt to a rolling boil.
- Add the whole wheat pasta and cook according to package directions until al dente (usually 9-11 minutes).
- Reserve 1/2 cup of pasta water before draining the pasta.
Prepare the fresh tomato sauce
- Bring a pot of water to a boil. Score a small 'X' on the bottom of each tomato. Blanch for 30-60 seconds, then transfer to an ice bath. Peel the skins, remove cores, and crush the tomatoes by hand or in a blender.
- In a large saucepan over medium heat, add the minced garlic and sauté for 1 minute until fragrant.
- Add the crushed fresh tomatoes, cooked lentils, 1/2 cup water, Italian seasoning, remaining salt, and pepper.
- Bring the sauce to a simmer, then reduce heat to low. Let it gently simmer for 15-20 minutes for the flavors to meld and the sauce to thicken.
- Stir in the nutritional yeast until well combined.
Combine and serve
- Add the drained pasta and roasted vegetables to the pot with the marinara sauce.
- Toss everything together until the pasta and vegetables are well-coated. If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency.
- Serve hot, garnished with fresh chopped basil.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the pasta. Whole wheat pasta can become mushy if cooked too long, so test it a minute before the package time suggests.
- 2For a deeper flavor, add a splash of balsamic vinegar or a pinch of red pepper flakes to the sauce.
- 3This dish is great for meal prep. Store the sauce and pasta separately and combine when ready to eat.
- 4Feel free to add other vegetables to the roasting pan, such as mushrooms, eggplant, or cherry tomatoes.
Adapt it for your goals.
Gluten free
Substitute the whole wheat pasta with your favorite gluten-free pasta, such as one made from brown rice, quinoa, or chickpeas.
high proteinHigh protein
For an extra protein boost, add a can of rinsed chickpeas to the sauce along with the lentils.
quickQuick
To save time, use a 28-ounce can of high-quality crushed tomatoes instead of making the sauce from fresh tomatoes.
kid friendlyKid friendly
If your kids are sensitive to texture, you can blend the sauce with an immersion blender until smooth before adding the pasta and whole vegetables.
Why this is on our healthy list.
High in Fiber
Whole wheat pasta, lentils, and vegetables provide a significant amount of dietary fiber, which aids digestion, promotes satiety, and supports gut health.
Excellent Source of Plant-Based Protein
Lentils are a fantastic source of plant-based protein, essential for muscle repair, growth, and overall body function.
Rich in Vitamins and Antioxidants
The variety of vegetables like bell peppers, tomatoes, and zucchini offers a rich profile of vitamins A and C, and antioxidants like lycopene, which help combat oxidative stress.
Supports Heart Health
This dish is low in saturated fat and cholesterol. The fiber from whole grains and lentils can help manage cholesterol levels, contributing to better heart health.
Frequently asked questions
Yes, this dish is very healthy. It's packed with fiber from whole wheat pasta and vegetables, plant-based protein from lentils, and a variety of vitamins and minerals. Using fresh tomatoes and minimal oil makes it a nutritious choice.