This Lentil-Tomato Sauce is a hearty, nutritious, and flavorful alternative to traditional pasta sauces. Made with lentils, tomatoes, and a blend of aromatic vegetables and herbs, it’s packed with protein and fiber, making it perfect for a healthy, satisfying meal. Serve it over spaghetti or linguine for a delicious plant-based dish that’s sure to please.
Lentil-Tomato Sauce
Course: MainCuisine: Italian-inspired6
10
minutes35
minutes420
kcalLentil-Tomato Sauce is a hearty and flavorful sauce made with tender lentils simmered in a rich, tangy tomato base, perfect for pairing with pasta, grains, or roasted vegetables.
Ingredients
2 tablespoons olive oil
1 large onion, finely chopped
1/2 cup finely chopped carrots
6 cloves garlic, minced
1 1/2 cups lentils, rinsed
1/2 teaspoon dried thyme
1 can (28 ounces) whole tomatoes in puree
Coarse salt and ground pepper, to taste
2/3 cup low-fat plain yogurt
1 1/2 pounds spaghetti or linguine
Grated Parmesan cheese (optional)
Directions
- In a large skillet or saucepan, heat the olive oil over medium heat. Add the chopped onion and carrots, cooking for 5-7 minutes until softened.
- Stir in the minced garlic and cook for an additional minute, until fragrant.
- Add the rinsed lentils and dried thyme, stirring to coat the lentils with the vegetables and oil.
- Pour in the canned tomatoes with their puree, breaking the tomatoes up with a spoon. Season with coarse salt and ground pepper.
- Bring the mixture to a simmer, then reduce the heat to low. Cover and cook for about 30-35 minutes, or until the lentils are tender, stirring occasionally.
- Meanwhile, cook the spaghetti or linguine according to the package instructions. Drain and set aside.
- Stir the low-fat yogurt into the lentil-tomato sauce, creating a creamy texture. Adjust seasoning to taste.
- Serve the sauce over the cooked pasta, and garnish with grated Parmesan cheese if desired.
Notes
- Nutrition Facts (Per Serving)
Total Fat: 8 g
Cholesterol: 5 mg
Sodium: 320 mg
Total Carbohydrates: 66 g
Sugars: 8 g
Protein: 18 g
This Lentil-Tomato Sauce is a nutritious and flavorful option for a hearty pasta dish. The protein-packed lentils paired with the rich tomato sauce make it both filling and satisfying, while the yogurt adds a creamy texture. Perfect for a plant-based meal that’s simple yet delicious!
