Easy Marinara with Lentils & High-Protein Pasta
by Cathy ConnallyA quick, hearty pasta dish that combines rich tomato marinara with protein-packed lentils and high-protein noodles. Loaded with garlic, onion, and Italian herbs, it delivers bold flavour while staying simple, affordable, and nourishing.
This is your go-to weeknight meal—high in fibre and protein, low in fat, and ready in just 15 minutes.
Easy Marinara with Lentils & High-Protein Pasta
Rated 5 stars by 1 users
Category
Dinner
Servings
2 Servings
Prep Time
10 minutes
Cook Time
15 minutes
Calories
550
When you don’t have much time but want to make your own marinara sauce and add some lentils to fill add protein and complement it with some high protein noodles. You have fast meal that is nutritious and affordable.
Flavours: Garlic and onions with plenty of Italian herbs and spices complemented by rich tomato goodness.
Benefits: Low in calories and sodium and high in fibre, oil-free and sugar-free make this sauce one to enjoy frequently. Tomatoes have an important anti-oxidant lycopene which helps reduce heart disease. Onions help in reducing blood pressure and are protective against cancers and finally garlic is great for improving bone density.Author:
Cathy Connally
Ingredients
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1 cup (236 ml) tomato sauce or canned chopped tomatoes, no salt added
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½ cup (100 g) dry lentils (any colour)
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1 cup water, 237 ml
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⅓ cup (18 g) diced medium onion
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2-3 cloves garlic, pressed or diced
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2 tbsp Italian seasoning
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½ cup carrots or apple (60 grams) (chopped, fine)
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¼ tsp salt (adjusted) or low sodium tamari (or eliminate for DASH diet)
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1 tsp ground cumin
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227 g (one box) gluten free noodles (red lentils, peas or wheat noodles)
Directions
Place all ingredients into a saucepan and cook on medium for 10-15 minutes and set aside until needed.
While the sauce is cooking, place the noodles or pasta into a large pot with 4-6 cups of water. Place a lid on the pot and cook on high until the water is boiling. Once the water is boiling, turn down to medium heat and add the noodles. Stir to make sure it does not boil over. Cook until tender, 5-8 minutes depending on the type of noodle.
Place the strainer in the sink and pour the noodles into the strainer to discard the water or retain water if the sauce is too thick and add back some of the water. Pour the sauce into the large pot and mix thoroughly. Serve with more dried Italian seasonings, fresh basil or plant-based parmesan.
Sauce can be made ahead in a batch and used when needed. It will keep in the refrigerator for a week.
Recipe Note
Yield: 2.5 cups, (600 grams), 2 servings
Total Time: 15 minutes
Equipment: Large pot with lid, saucepan, cutting board, sharp knife, measuring spoons, measuring cups, wooden spoon, strainer
Brought to you by Flavour with Benefits® and Small Changes Big Benefits®
Nutrition
Calories 550, Carbs 80 grams, Protein 30 grams, Fat 5 grams, Fiber 18 grams, Sodium 325 milligrams, 1450 milligrams, 150 milligrams, 8 milligrams, 180 milligrams, 3 milligrams, 475 milligrams