Espaguete com Lentilhas

Espaguete com Lentilhas is a flavorful Brazilian pasta dish that combines al dente spaghetti with hearty lentils and a savory tomato sauce. This vegan dish is not only satisfying but also packed with nutrients, making it a wholesome meal option.

Ingredients

• Spaghetti - 160 grams
• Brown lentils - 100 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Tomato - 2 medium, diced
• Vegetable broth - 300 ml
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the brown lentils under cold water and place them in a pot with 300 ml of vegetable broth. Bring to a boil, then lower the heat and simmer for about 20 minutes, or until tender.
2. While the lentils are cooking, bring a large pot of salted water to a boil and cook the spaghetti according to package instructions until al dente. Drain and set aside.
3. In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.
4. Add the minced garlic and diced carrot to the skillet, cooking for another 3-4 minutes until the carrot is slightly softened.
5. Stir in the diced tomatoes, cumin, and paprika, and cook for an additional 5 minutes until the tomatoes begin to break down.
6. Once the lentils are cooked, drain them and add to the skillet with the tomato mixture. Season with salt and black pepper to taste, and stir well to combine.
7. Add the cooked spaghetti to the skillet, tossing everything together to ensure the pasta is well-coated with the lentil-tomato sauce.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 400
• Protein: 18 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• High in protein and fiber from lentils, promoting satiety and digestive health.
• Rich in vitamins and minerals from vegetables, contributing to overall wellness.

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