By Sophie Van Beek
Simple Tomato + Lentil Ragu
9 steps
Prep:10minCook:50min
This is weeknight spaghetti kicked up a notch thanks to lentils —a nutritional powerhouse. This ragu is hearty, simple to make and loaded with fresh garlic and Italian flavours. Serve it atop gluten-free pasta with Vegan Parmesan and fresh basil for a flavour-packed, plant-based entrée.
Updated at: Wed, 16 Aug 2023 17:10:44 GMT
Nutrition balance score
Great
Glycemic Index
40
Low
Glycemic Load
18
Moderate
Nutrition per serving
Calories282.2 kcal (14%)
Total Fat7.6 g (11%)
Carbs44.4 g (17%)
Sugars13 g (14%)
Protein13.2 g (26%)
Sodium1039.1 mg (52%)
Fiber11.3 g (40%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
½ cupdry green lentils
well rinsed and drained
½ cupcarrots
diced
55gyellow onion
or white, minced
12ggarlic
minced
15mlolive oil
or avocado oil
sea salt
black pepper
1 x 28 ouncetomato sauce
can
2 tspItalian seasoning
or 1 tsp each dried oregano and basil
12gcoconut sugar
or substitute organic cane sugar or maple syrup
¼ tspred pepper flakes
for heat, optional
1 cupwater
or substitute vegetable broth
For serving
Instructions
Step 1
01 Add the lentils and water (or broth for added flavor) to a small saucepan. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer until the lentils are cooked through and the liquid is absorbed, 35–40 minutes.
Step 2
02 In the meantime, heat a large saucepan or cast-iron skillet over medium heat. Prep the carrots, onion, and garlic.
Step 3
03 Once the saucepan is hot, add the olive oil, carrots, onion, and garlic. Season with a healthy pinch of each salt and pepper. Stir to coat and cover. Cook for 4 minutes, stirring occasionally.
Step 4
04 Remove the cover and add tomato sauce, Italian seasoning, and coconut sugar (and red pepper flakes if desired), as well as another healthy pinch of salt and pepper. Stir, reduce the heat to low, and simmer for 10–15 minutes, stirring occasionally.
Step 5
05 Transfer half of the sauce to the bowl of a food processor or high-speed blender and purée until creamy and smooth. For a chunky sauce, skip this step.
Step 6
06 Add the sauce back to the saucepan. Bring to a simmer over medium-low heat. Taste and adjust the seasonings as needed, adding more herbs for depth, coconut sugar for sweetness, red pepper flakes for heat, or salt for balance.
Step 7
07 Add the cooked lentils and simmer for 5 minutes more, then serve. Alternatively, the lentils can be kept separate and served on top of the sauce.
Step 8
08 This is the perfect hearty sauce for weeknight pasta. Serve with gluten–free pasta (quinoa and brown rice pasta being my favorite), which often adds a little more protein, basil, and Vegan Parmesan.
Step 9
09 Store leftovers covered in the refrigerator for up to 5 days, or in the freezer for up to 1 month.
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