High-Protein, Heart-Healthy Lentil Pasta Recipe

Ingredients

  • 1 cup of red lentils
  • 2 tablespoons of olive oil
  • 2 cloves of garlic, minced
  • 1 medium onion, finely chopped
  • 1 bell pepper, finely chopped
  • 1 zucchini, finely chopped
  • 1 cup of chopped fresh tomatoes
  • 1 cup of tomato sauce
  • 1 teaspoon of dried basil
  • Salt and pepper to taste
  • 2 cups of whole grain pasta
  • Grated Parmesan cheese for garnish
  • Fresh basil leaves for garnish

Steps and instructions

  1. Rinse the lentils under cold water. Put them in a saucepan, cover with water, bring to a boil, and then reduce the heat to low and simmer until they are tender. This should take about 15 minutes. Once done, drain the lentils and set them aside.
  2. In a large pan, heat the olive oil over medium heat. Add the minced garlic, chopped onion, bell pepper, and zucchini to the pan and sauté until the vegetables are soft.
  3. Add the chopped fresh tomatoes, tomato sauce, and dried basil to the pan. Stir well to combine all the ingredients. Season with salt and pepper to taste. Let the sauce simmer on low heat for about 10 minutes.
  4. While the sauce is simmering, cook the whole grain pasta in a large pot of boiling salted water according to package instructions. Once cooked, drain the pasta.
  5. Add the cooked lentils to the sauce and stir well. Let the sauce simmer for another 5 minutes.
  6. Add the cooked pasta to the sauce and stir well until the pasta is well coated with the sauce.
  7. Serve the lentil pasta hot, garnished with grated Parmesan cheese and fresh basil leaves. Enjoy your high-protein lentil pasta!

Tools for making

Recipe variations

  • Use a different type of lentils, such as green or brown lentils, instead of red lentils.
  • Replace the olive oil with coconut oil or avocado oil for a different flavor.
  • Add your choice of spices or herbs to the sauce, such as oregano, thyme, or chili flakes, to customize the taste.
  • Include additional vegetables like spinach, mushrooms, or carrots to add extra nutrients and flavors.
  • Swap the whole grain pasta with gluten-free pasta or zucchini noodles for a gluten-free or low-carb option.
  • Add cooked chicken, shrimp, or tofu for a protein boost.
  • Experiment with different types of cheese, such as feta or goat cheese, for a unique twist.
  • Garnish with chopped nuts, such as almonds or walnuts, for added crunch and healthy fats.
  • For a creamy pasta, stir in some Greek yogurt or coconut milk to the sauce.
  • Create a spicy version by adding hot sauce or red pepper flakes to the sauce.

Recipe overview

This high-protein lentil pasta recipe is a delicious and healthy option for a hearty, vegetarian dinner. The main ingredient is red lentils, which are packed with protein and fiber. In addition to the lentils, this pasta dish features a variety of vegetables, including onion, bell pepper, and zucchini, all sautéed in a flavorful tomato sauce. The final touch is a garnish of freshly grated Parmesan cheese and basil leaves, giving the dish an extra layer of flavor. With its combination of whole grain pasta and nutrient-rich lentils, this recipe is both filling and nutritious. It's also easy to make, taking only about 45 minutes from start to finish. Whether you're a vegetarian or just trying to incorporate more plant-based foods into your diet, this high-protein lentil pasta is a great option.

Common questions

  1. Can I use a different type of lentils?
    Yes, you can use different types of lentils such as green lentils or brown lentils. Just keep in mind that the cooking time may vary.
  2. Can I use canned lentils instead of cooking them from scratch?
    Yes, you can use canned lentils. Simply drain and rinse them before adding to the sauce.
  3. Can I substitute the whole grain pasta with regular pasta?
    Yes, you can use regular pasta if you prefer. However, whole grain pasta adds more fiber and nutrients to the dish.
  4. Can I make this recipe ahead of time?
    Yes, you can make the lentil pasta ahead of time and store it in the refrigerator for up to 3 days. Reheat it on the stovetop or in the microwave before serving.
  5. Can I freeze the lentil pasta?
    Yes, you can freeze the lentil pasta. Let it cool completely, portion it into freezer-safe containers, and store it in the freezer for up to 3 months. Thaw in the refrigerator overnight before reheating.
  6. Is this recipe suitable for vegans?
    Yes, this recipe is suitable for vegans as it does not contain any animal products.
  7. Can I add other vegetables to the sauce?
    Absolutely! Feel free to add your favorite vegetables such as spinach, mushrooms, or carrots to the sauce to customize the dish to your liking.

Serving dishes and utensils

  • Large saucepan - Used for boiling the lentils.
  • Large pan - Used for sautéing the vegetables and simmering the sauce.
  • Spatula - Used for stirring and flipping ingredients.
  • Chef's knife - Used for mincing garlic and chopping vegetables.
  • Cutting board - Used for chopping vegetables.
  • Large pot - Used for boiling the pasta.
  • Colander - Used for draining the cooked lentils and pasta.
  • Grater - Used for grating Parmesan cheese.
  • Serve bowls or plates - Used for serving the lentil pasta.
  • Garnish tools - Used for sprinkling grated Parmesan cheese and arranging fresh basil leaves on top.

Origin stories

Lentil pasta, a heartful combination of legumes and pasta, may not have a defined origin itself, but its components are deeply entrenched in culinary history. Lentils, one of the oldest known sources of food, date back to prehistoric times. They were a staple food in the ancient Near East, where they were likely domesticated. Fast forward to Italy, the undisputed home of pasta, where pasta has been a beloved dish since the 13th century. Combining these two ingredients is a modern twist to cater to the health-conscious and vegetarian communities. It's a convergence of ancient nutritional wisdom with contemporary culinary creativity, a testament to how food evolves with societal needs.

Disclaimer: This recipe was not created by humans and we cannot ensure that it will turn out as expected. We do not guarantee or take any liability for the accuracy of this recipe (including steps, ingredients, nutritional information, and all sections on this page). You should check to make sure you are not allergic to any ingredients and take safety precautions while making this. The images on this page are generated by AI and may not accurately represent the result of making this recipe.