Pasta con Salsa di Lenticchie

Pasta con Salsa di Lenticchie is a hearty and nutritious Italian dish that combines al dente pasta with a rich lentil sauce, making it a perfect dairy-free supper. This comforting meal is both satisfying and packed with plant-based protein, ideal for any pasta lover.

Ingredients

• Pasta (e.g., spaghetti or fusilli) - 160 grams
• Brown or green lentils - 100 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 250 milliliters
• Bay leaf - 1
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the lentils under cold water and set aside.
2. In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until softened.
3. Add the minced garlic and cook for another minute, stirring frequently to prevent burning.
4. Stir in the lentils, canned tomatoes (with their juice), vegetable broth, bay leaf, and oregano. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes or until the lentils are tender.
5. While the lentil sauce is simmering, cook the pasta according to package instructions in a separate pot of salted boiling water until al dente. Drain and set aside.
6. Once the lentils are cooked, remove the bay leaf and season the sauce with salt and black pepper to taste.
7. In a large mixing bowl, combine the drained pasta with the lentil sauce, adding the remaining tablespoon of olive oil and tossing to coat evenly.
8. Serve hot, garnished with freshly chopped parsley.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein, supporting muscle health.
• Rich in fiber, promoting digestive health.

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