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Weeknight Vegan Lentil Pasta
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
 

A vegan, egg-free, dairy-free and nut-free dish that is simple to put together but satisfying as a main course meal. Pair with whole grain noodles or gluten-free pasta, zucchini noodles or spaghetti squash noodles.

Course: Main Course
Cuisine: Vegan
Servings: 3
Calories: 275 kcal
Author: @dietitian_mom
Ingredients
  • 2 cups cooked green lentils [306 g] (or use canned green lentils drained and rinsed)
  • ½ tablespoon olive oil (or other vegetable oil)
  • ¼ cup diced onion [28 g]
  • 3 cloves garlic, minced
  • ½ cup diced tomatoes [70 g]
  • 1 teaspoon dried basil
  • 1 cup tomato-based pasta sauce [240 mL]
  • 1 ½ cups vegetable broth [360 mL] divided (or use leftover lentil cooking water, or just water)
  • ½ cup grated carrots [50 g] (optional)
  • ½ cup bell peppers, diced [69 g]
  • 1 ½ cups chopped white button mushrooms [124 g] (or cremini mushrooms)
  • 1 teaspoon dried oregano
  • 1/8 teaspoon salt (add more if desired)
  • ¼ teaspoon ground black pepper (add more if desired)
  • 1 box whole wheat fusilli pasta (or gluten-free alternative)
Instructions
  1. Cook the green lentils if you don’t have any already cooked (Read here for guidance on how to cook green lentils). Otherwise if you are using canned green lentils, drain these and rinse the lentils before using.

  2. Mince the garlic and dice the onions and tomato. Heat the half tablespoon of oil in a medium pot on a medium stove heat setting.

  3. Once heated, add the onions and garlic and sauté until the onion pieces are soft and translucent. Then add the diced tomatoes and dried basil. Sauté for 2-3 minutes.

  4. Next, add in the 2 cups of cooked green lentils, pasta sauce and ½ cup [120 mL] of the vegetable broth (water or lentil cooking water can be used instead). Stir until all is combined well. Let the sauce cook for about 2-3 minutes.

  5. While the sauce is cooking, cut up the bell peppers and mushrooms. Grate the carrots (optional) using a large holed cheese grater. Then add in the bell peppers, mushrooms, carrots, oregano, the remaining amount of vegetable broth, as well as salt and pepper.

  6. Let the sauce cook on the stove on a low-medium setting for at least 15 - 20 minutes, stirring occasionally. The sauce should be continuously simmering on a gentle boil. You may cook whole wheat fusilli pasta, whole wheat spaghetti noodles or gluten-free alternative in a separate pot during this time, following the package directions. (Alternatively, you can prepare zucchini noodles or spaghetti squash noodles at this time).

  7. Taste the sauce and adjust the seasonings as desired, then serve with the cooked fusilli pasta (or gluten-free alternative). Garnish with some fresh basil and a sprinkle of vegan cheese shreds on top if you like.

Recipe Notes

I usually pre-cook some green lentils the day before, so that the next day it is faster to make the sauce. But you could also just soak the lentils overnight and then cook them on the stove while you are preparing the other sauce ingredients. When the lentils are cooked through, add in the measured amount of drained cooked lentils into the pot of sauce cooking on the stove. 

Feel free to add more diced onions if you like, and adjust the amount of pepper and salt to your liking. Using carrots in this recipe is optional – the sauce will still taste great without carrots if you don’t want to add them!

Nutrition Facts
Weeknight Vegan Lentil Pasta
Amount Per Serving
Calories 275 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 1021mg44%
Potassium 1232mg35%
Carbohydrates 47g16%
Fiber 16g67%
Sugar 11g12%
Protein 18g36%
Vitamin A 4990IU100%
Vitamin C 47.7mg58%
Calcium 84mg8%
Iron 7.4mg41%
* Percent Daily Values are based on a 2000 calorie diet.