Description
This Red Lentil Tomato Pasta Sauce is a hearty, protein-packed, and kid-friendly meal made with simple pantry ingredients. It’s a delicious plant-based alternative to traditional meat sauces, featuring red lentils simmered with tomatoes, garlic, and herbs.
Ingredients
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1/2 tsp salt
- 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 1 cup red lentils, rinsed
- 1 (24 oz) jar of tomato passata or crushed tomatoes
- 1.5 cups water
- 1 tsp maple syrup (optional, to reduce acidity)
- Cooked pasta of choice, for serving
- Optional toppings: grated cheese or nutritional yeast
Instructions
- Heat olive oil in a saucepan over medium heat.
- Add chopped onion and cook until translucent, about 5 minutes.
- Add minced garlic, salt, oregano, and basil. Stir and cook for 1 minute until fragrant.
- Stir in the red lentils, tomato passata, and water.
- Bring the mixture to a boil, then reduce the heat and simmer uncovered for about 20–25 minutes, or until lentils are soft and the sauce thickens. Stir occasionally to prevent sticking.
- If desired, stir in maple syrup to balance acidity.
- Blend the sauce slightly using an immersion blender for a smoother texture (optional).
- Serve over cooked pasta and top with cheese or nutritional yeast, if desired.
Notes
- Use vegetable broth instead of water for added flavor.
- This sauce freezes well—store in portions for easy meal prep.
- Adjust herbs and seasonings to taste; fresh herbs can be used for extra flavor.
- Great way to sneak protein and fiber into kids’ meals.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Italian-Inspired
Nutrition
- Serving Size: 1 cup sauce
- Calories: 210
- Sugar: 6g
- Sodium: 320mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg
